How Often Should You Do Endurance And Mobility Training

Introduction

Welcome to the world of endurance training and mobility training! Whether you’re a seasoned athlete or a fitness enthusiast looking to improve your overall fitness level, incorporating these two types of training into your routine can bring about significant benefits.

Endurance training focuses on improving cardiovascular fitness and increasing your body’s ability to sustain prolonged periods of physical activity. This type of training is essential for activities such as running, cycling, swimming, and any sport that requires a high level of stamina.

Mobility training, on the other hand, is geared towards enhancing flexibility, joint stability, and range of motion. It helps to keep your muscles and joints healthy, reduces the risk of injury, and allows you to move more freely in your daily life and during exercise.

While both endurance training and mobility training are essential for overall fitness, many individuals grapple with the question of how often they should be performing these types of workouts. Too much or too little training can have negative effects on your progress and overall well-being.

In this article, we will explore the optimal frequency of endurance and mobility training, taking into consideration various factors such as your fitness level, goals, and individual abilities. By understanding how often these types of training should be done, you can ensure that you’re maximizing your potential and staying on the right track to achieving your fitness goals.

What is Endurance Training?

Endurance training, also known as aerobic or cardiovascular training, is a form of exercise that focuses on improving your cardiovascular fitness. It involves engaging in activities that increase your heart rate and breathing rate for an extended period of time. These activities can include running, cycling, swimming, rowing, and dancing, among others.

The main goal of endurance training is to strengthen your heart, lungs, and muscles involved in aerobic activities, such as your legs and core. By consistently engaging in endurance training, you can improve your body’s ability to take in and utilize oxygen efficiently, which leads to increased endurance and stamina.

During endurance training, your heart rate increases, leading to an increased delivery of oxygen and nutrients to your muscles. This helps to improve their efficiency and delay the onset of fatigue. Additionally, endurance training helps to lower your resting heart rate and blood pressure, improve the efficiency of energy production, and reduce the risk of cardiovascular diseases.

Endurance training can be done at various intensities, ranging from low, moderate, to high, depending on your fitness level and goals. Low-intensity endurance training, such as brisk walking, is a great way to start, especially for beginners. As your fitness level improves, you can gradually increase the intensity by incorporating activities like jogging or cycling.

The duration of endurance training sessions can also vary based on your fitness level and goals. Beginners may start with shorter sessions and gradually increase the time as they adapt to the training. A general guideline is to aim for at least 150 minutes of moderate-intensity endurance training per week or 75 minutes of vigorous-intensity training. This can be spread out over several days to allow for adequate recovery.

Remember that endurance training is a gradual process, and it’s important to listen to your body and gradually progress to avoid overtraining and injuries. By incorporating endurance training into your routine and finding a balance between intensity, duration, and frequency, you can improve your cardiovascular fitness and enhance your overall performance in various physical activities.

Benefits of Endurance Training

Engaging in regular endurance training can bring about numerous benefits to both your physical and mental well-being. Let’s explore some of the key advantages of including endurance training in your fitness routine:

• Improved cardiovascular health: Endurance training helps to strengthen your heart muscle, increase its efficiency, and improve blood circulation. This leads to a reduced risk of heart diseases, lower blood pressure, and improved overall cardiovascular health.
• Increased stamina and endurance: By consistently challenging your body through endurance training, you can enhance your stamina and endurance levels. This means you’ll be able to engage in physical activities for longer periods without feeling fatigued.
• Weight management and fat loss: Endurance training is an effective way to burn calories and promote weight loss. It helps to increase your metabolic rate, allowing you to burn more calories both during and after your workout.
• Improved respiratory function: Endurance training involves sustained aerobic activities that increase lung capacity and improve respiratory function. This leads to better oxygen uptake and utilization, enhancing overall athletic performance.
• Reduced stress and improved mental well-being: Endurance training releases endorphins, which are natural mood boosters. Regular exercise can help reduce stress, anxiety, and symptoms of depression, improving your mental well-being.
• Stronger immune system: Endurance training has been found to boost the immune system, reducing the risk of illnesses and improving overall health and vitality.
• Increased bone density: Weight-bearing endurance activities, such as running, can help increase bone density and reduce the risk of osteoporosis.

It’s important to note that the benefits of endurance training are cumulative and become more apparent over time. Consistency and progression are key, as your body gradually adapts to the demands of training, leading to improved fitness levels and overall health.

By incorporating regular endurance training into your fitness routine, you can experience these wide-ranging benefits and enjoy a healthier, more energetic, and fulfilling lifestyle.

What is Mobility Training?

Mobility training, also known as flexibility training, is a type of exercise that focuses on improving your range of motion, flexibility, and joint stability. It involves performing a variety of exercises and stretches that target specific muscles and joints in your body.

The main goal of mobility training is to enhance joint mobility, reduce muscle imbalances, and improve overall movement efficiency. This type of training is crucial for maintaining healthy joints, preventing injuries, and optimizing performance in various physical activities.

Mobility training typically includes a combination of static and dynamic stretches, as well as exercises that promote joint stability. Static stretches involve holding a stretch for a period of time to improve muscle length and flexibility, while dynamic stretches involve moving through a full range of motion and engaging the muscles and joints in a controlled manner.

When performing mobility exercises, it’s important to focus on proper form and technique. Be mindful of your body’s limitations and progress gradually. It’s normal to feel a gentle stretch or slight discomfort, but you should not experience pain. If you do, it’s important to modify the exercise or consult with a professional.

Incorporating regular mobility training into your fitness routine has numerous benefits:

• Improved flexibility: Mobility training helps to increase the flexibility of your muscles and joints, allowing for better movement and a greater range of motion. This can enhance your performance in activities such as yoga, Pilates, and various sports.
• Enhanced joint stability: By targeting the muscles and connective tissues surrounding your joints, mobility training helps to improve joint stability and reduce the risk of injuries, such as sprains and strains.
• Reduced muscle imbalances: Regular mobility training can help correct muscle imbalances, which are often caused by poor posture or repetitive movements. This can improve your overall movement patterns and prevent overuse injuries.
• Improved posture and alignment: Mobility exercises that target specific muscle groups can help improve your posture and alignment, reducing the strain on your body and promoting optimal movement mechanics.
• Relief of muscle tension and soreness: Mobility training can help relieve muscle tension and soreness by promoting blood flow to the muscles, increasing the supply of oxygen and nutrients, and aiding in the removal of waste products.
• Injury prevention: By improving joint mobility and muscle flexibility, mobility training can reduce the risk of injuries during physical activities and daily movements.

Adding mobility training to your fitness routine can benefit people of all fitness levels and ages. Whether you’re an athlete looking to improve your performance or an individual seeking to maintain mobility and prevent injuries as you age, incorporating regular mobility exercises can contribute to your overall well-being and physical health.

Benefits of Mobility Training

Mobility training offers a wide range of benefits that contribute to overall physical well-being and improved performance in various activities. Let’s explore some of the key advantages of incorporating regular mobility training into your fitness routine:

• Improved range of motion: Mobility training helps to increase your joint flexibility and range of motion, allowing you to move more freely and perform exercises and activities with greater ease.
• Enhanced athletic performance: By improving your joint mobility and flexibility, mobility training can optimize your movement patterns and enhance your performance in sports, fitness activities, and even everyday tasks.
• Reduced risk of injury: Maintaining good joint mobility and muscle flexibility through regular mobility training can help prevent injuries, such as strains, sprains, and muscle imbalances, by promoting better movement mechanics and reducing the load on your joints and muscles.
• Improved posture and alignment: Mobility exercises that target specific muscle groups can help correct postural imbalances and improve alignment, promoting better posture and reducing the risk of pain or discomfort related to poor posture.
• Relief of muscle tightness and discomfort: By incorporating mobility training into your routine, you can relieve muscle tightness, tension, and discomfort, particularly in areas prone to stiffness, such as the hips, shoulders, and lower back.
• Increased body awareness: Regular mobility training enhances your mind-body connection, allowing you to develop a better sense of body awareness and movement control. This can help you optimize your form during exercises and prevent compensation patterns.
• Improved recovery and reduced muscle soreness: Mobility exercises can promote better blood flow and nutrient delivery to the muscles, aiding in the recovery process and reducing post-workout muscle soreness.
• Enhanced functional movement: By improving joint mobility and muscle flexibility, mobility training helps you maintain functional movement patterns necessary for everyday activities, such as bending, lifting, and reaching.
• Increased relaxation and stress relief: Mobility training can have a calming effect on the body and mind, promoting relaxation and reducing stress levels. It can serve as a form of active meditation and provide an opportunity for self-care.

Whether you’re an athlete looking to improve performance, a fitness enthusiast striving for better movement quality, or someone seeking to maintain joint health and prevent injuries as you age, incorporating regular mobility training into your routine can significantly contribute to your overall well-being, physical health, and quality of life.

Importance of Incorporating Endurance and Mobility Training

Both endurance training and mobility training play crucial roles in maintaining overall fitness, preventing injuries, and enhancing performance. While they focus on different aspects of fitness, incorporating both types of training into your routine is essential for achieving a well-rounded and balanced fitness regimen. Here’s why:

• Improved performance: Endurance training increases your cardiovascular fitness and stamina, allowing you to perform at your best during prolonged physical activities. Mobility training, on the other hand, enhances your range of motion and flexibility, improving your movement efficiency and overall performance in various exercises and sports.
• Reduced risk of injuries: Endurance training helps to strengthen muscles and improve joint stability, decreasing the risk of common injuries. Mobility training focuses on maintaining and improving joint mobility, which can prevent overuse injuries and muscle imbalances that may arise from repetitive movements.
• Enhanced recovery: Engaging in both types of training helps promote a faster recovery and reduces muscle soreness. Endurance training improves blood circulation, delivering oxygen and nutrients to the muscles, while mobility training increases blood flow, aiding in the removal of waste products and promoting tissue repair.
• Better overall fitness: Endurance training improves your cardiovascular health, strengthens your heart and lungs, and helps manage weight. Mobility training increases flexibility, joint stability, and improves posture. Combining both types of training helps you achieve a well-rounded fitness level and maintain optimal health.
• Improved quality of life: Regular endurance and mobility training contribute to improved physical health, increased energy levels, reduced stress, and enhanced mental well-being. They promote longevity, independence, and an overall better quality of life.
• Functional movement: Incorporating both types of training allows you to maintain and improve functional movement patterns necessary for everyday activities. Endurance training helps enhance your stamina for activities like walking, climbing stairs, and carrying groceries, while mobility training allows you to move more freely and perform tasks with ease.
• Individualized goals: Incorporating both endurance and mobility training into your routine allows you to tailor your fitness regimen to your specific goals and needs. Whether you’re training for a marathon, wanting to improve your flexibility, or aiming to maintain overall fitness, combining the two types of training can help you achieve your desired outcomes.

By incorporating both endurance training and mobility training into your fitness routine, you can unlock the full potential of your physical abilities, prevent injuries, and enjoy a well-balanced, healthy lifestyle.

Factors to Consider for Endurance Training Frequency

When determining how often to engage in endurance training, it’s important to consider several factors that will help you establish an optimal frequency for your workouts. The following factors should be taken into account:

• Current fitness level: Your current fitness level plays a significant role in determining the frequency of your endurance training. Beginners may start with two or three days of training per week and gradually increase as their fitness improves.
• Training goals: Your specific goals will influence the frequency of your endurance training sessions. If you are training for a specific event or competition, you may need to train more frequently leading up to the event. Those who aim to maintain general fitness may find three to five days of endurance training per week to be sufficient.
• Time availability: Consider how much time you can realistically dedicate to endurance training each week. Balancing your training frequency with other commitments is essential to prevent overtraining and maintain a healthy lifestyle.
• Recovery and rest: Allow yourself enough time for recovery and rest between endurance training sessions. Recovery is crucial for muscle repair and growth, as well as preventing injuries. It’s generally recommended to have at least one or two rest days per week.
• Individual adaptation: Each individual responds differently to training stimuli. Pay attention to how your body adapts and recovers from endurance training sessions. If you consistently feel fatigued or notice a decline in performance, you may need to reduce the frequency or intensity of your workouts.
• Cross-training activities: Consider incorporating cross-training activities into your routine. Engaging in complementary activities such as strength training or flexibility exercises on non-endurance training days can help improve overall fitness and reduce the risk of overuse injuries.
• Progression and variety: Gradually progressing the intensity and duration of your endurance training is vital for continuous improvement. Varying your workouts can also help prevent boredom and plateaus in your fitness journey.

It’s important to note that there is no one-size-fits-all approach to endurance training frequency. The optimal frequency will vary from person to person based on these factors. It’s recommended to consult with a fitness professional or coach to help tailor your endurance training program specifically to your needs and goals.

By carefully considering these factors and finding the right balance, you can establish an appropriate frequency for your endurance training that allows you to progress, avoid overtraining, and maximize your performance and overall fitness.

Factors to Consider for Mobility Training Frequency

When it comes to determining how often you should engage in mobility training, there are several factors to consider. By taking these factors into account, you can establish an optimal frequency that allows you to reap the benefits of increased flexibility and joint mobility. Here are some important factors to consider:

• Current level of mobility: Your starting point in terms of flexibility and joint mobility will help determine how frequently you need to engage in mobility training. If you’re just beginning, you may need more frequent sessions to address areas of tightness and stiffness.
• Specific goals: Consider your goals for mobility training. Are you looking to improve overall flexibility or targeting specific areas of the body? The frequency of your sessions may depend on the nature and extent of your goals.
• Time availability: Assess how much time you can realistically dedicate to mobility training. Regularity is key, so choose a frequency that you can consistently maintain without compromising other aspects of your fitness routine or daily commitments.
• Individual recovery: Pay attention to how your body responds and recovers after mobility training sessions. Some individuals may require more time to recover between sessions, while others may be able to engage in mobility training more frequently.
• Level of discomfort: While it’s normal to experience some discomfort during stretching and mobility exercises, it’s important to listen to your body. If you are experiencing excessive soreness or pain, it may be an indication to reduce the frequency or intensity of your sessions.
• Types of activities: Consider the types of activities you engage in throughout the week. If you participate in other forms of exercise or sports that incorporate stretching and mobility work, you may need less frequent dedicated mobility sessions.
• Variety and balance: Incorporate a variety of mobility exercises that target different muscle groups and joints. This helps ensure balanced development and reduces the risk of overusing certain areas.

Keep in mind that everyone’s needs and abilities differ, so it’s important to find a frequency of mobility training that works best for you. It’s recommended to start with two to three sessions per week and adjust based on your individual circumstances and goals.

Additionally, it’s beneficial to seek guidance from a qualified fitness professional or physical therapist who can assess your individual needs and provide personalized recommendations for frequency and intensity of your mobility training sessions.

By considering these factors and finding the right balance, you can establish a frequency of mobility training that allows you to gradually improve flexibility, joint mobility, and overall movement quality.

How Often Should Endurance Training Be Done?

The frequency of endurance training sessions depends on various factors, including your fitness level, goals, and overall schedule. While there is no one-size-fits-all answer, considering the following guidelines can help you determine an appropriate frequency:

• Beginners: If you’re new to endurance training, start with two to three sessions per week. This allows your body to adapt to the demands of the workouts while minimizing the risk of injury. Gradually increase the frequency as your fitness improves.
• Moderate fitness level: For individuals with a moderate fitness level, aim for three to five endurance training sessions per week. This frequency allows for regular cardiovascular stimulation and gradual progress in building endurance.
• Advanced athletes: Advanced athletes who have specific performance goals may need to train more frequently. This can include up to six or even seven sessions per week, with careful consideration given to recovery and proper periodization of training volume and intensity.
• Duration of sessions: The duration of each endurance training session will depend on factors such as your fitness level and training goals. Beginners may start with shorter sessions (around 30 minutes) and gradually increase to longer durations (45-60 minutes). More advanced individuals may perform longer sessions (60+ minutes) to further challenge their endurance capacity.
• Rest and recovery: In addition to the frequency of training sessions, it’s crucial to allow for rest and recovery between workouts. This helps prevent overtraining and reduces the risk of injury. Incorporate at least one or two rest days per week, during which you engage in light activity or focus on other forms of exercise, such as mobility training or strength training.
• Listen to your body: Pay attention to your body’s signals and adjust your training frequency as needed. If you’re constantly fatigued, experiencing decreased performance, or encountering persistent muscle soreness, it may be a sign that you need to reduce the frequency or intensity of your endurance training sessions.

Remember that finding the optimal frequency of endurance training is a process of trial and adjustment. It’s important to gradually increase the intensity and duration of your sessions as your body adapts and to prioritize recovery to ensure long-term progress and minimize the risk of burnout or injuries.

Consulting with a knowledgeable fitness professional or coach can provide valuable guidance in tailoring your endurance training program to your specific needs, goals, and abilities.

How Often Should Mobility Training Be Done?

The frequency of mobility training sessions can vary depending on individual needs, goals, and schedule. While there is no one-size-fits-all answer, considering the following factors can help determine an appropriate frequency for your mobility training:

• Starting point: If you’re just beginning your mobility training journey or have limited flexibility, it’s beneficial to start with two to three sessions per week. This frequency allows for consistent practice and gradual improvement.
• Maintenance and general flexibility: For individuals looking to maintain overall flexibility and mobility, two to three sessions per week may be sufficient. This frequency allows for regular upkeep and is less time-intensive.
• Specific mobility goals: If you have specific mobility goals, such as improving the flexibility of a particular muscle group or addressing a movement restriction, you may benefit from higher frequency. In such cases, three to five sessions per week, focusing on the targeted areas, can be beneficial.
• Time availability: Consider your schedule and the time you can dedicate to mobility training. It’s important to select a frequency that you can consistently commit to without straining your other responsibilities.
• Individual recovery: Pay attention to how your body responds and recovers after each mobility training session. Some individuals may require more recovery time between sessions, while others may feel ready to engage in mobility work more frequently.
• Integrate with other activities: Incorporate mobility exercises into your warm-up or cool-down routine for other workouts. This allows for more frequent mobility work, as you’re not dedicating separate sessions solely for mobility training.
• Balance and variety: Aim for a balanced approach to mobility training by addressing different muscle groups and joints. Including a variety of mobility exercises in your routine helps ensure comprehensive development and minimizes the risk of overuse injuries.

Keep in mind that consistency is key when it comes to mobility training. Whether it’s two sessions per week or more, maintaining regular practice will yield better results over time. It’s also important to listen to your body and adjust the frequency as needed. If you experience excessive soreness or persistent discomfort, you may need to reduce the frequency or intensity of your mobility training sessions.

Working with a qualified fitness professional, such as a physical therapist or mobility specialist, can provide personalized guidance and help you tailor the frequency of your mobility training to your specific needs, goals, and limitations.

By considering these factors and finding the right balance, you can establish a frequency of mobility training that allows you to improve flexibility, joint mobility, and functional movement patterns effectively.

The Role of Individual Goals and Abilities

When determining the frequency of both endurance and mobility training, individual goals and abilities play a significant role. Everyone has different aspirations and starting points, and these factors should be considered to establish an optimal training frequency. Here’s how individual goals and abilities come into play:

• Specific goals: Your individual goals should guide the frequency of your training sessions. If you have a competitive event or specific target in mind, such as completing a marathon or improving your flexibility for a particular sport, you may need to train more frequently to meet those goals.
• Starting point: Assess your current fitness level and mobility. If you are a beginner, it’s important to start with a lower frequency and gradually increase it as you build fitness and mobility. Those who are more advanced may require higher training frequencies to continue pushing their limitations.
• Time availability: Consider the time you can devote to training and the commitment required to reach your goals. It’s essential to establish a training frequency that fits into your schedule and allows for adequate recovery.
• Awareness of limitations: Understand your body’s limitations and any pre-existing conditions or injuries. This awareness will help you determine the appropriate frequency of training while minimizing the risk of overexertion or exacerbating existing issues.
• Gradual progression: Regardless of your goals and abilities, it’s important to progress gradually. Increasing the frequency too quickly can lead to overtraining and potential setbacks. Gradually adding training sessions allows your body to adapt, reducing the risk of injuries and improving long-term consistency.
• Proficiency and skill development: For activities that require a high level of skill or technique, such as swimming or martial arts, more frequent training sessions may be necessary to develop and maintain those skills effectively.
• Individual response to training: Everyone responds differently to training stimuli. You may need to experiment with different training frequencies to find what works best for you and your body. Pay attention to your energy levels, recovery time, and performance to determine the optimal frequency.
• Personal preferences: Ultimately, your personal preferences and enjoyment of the training process should also be taken into account. If you prefer more frequent sessions or find that it helps you stay motivated and consistent, adjust your training frequency accordingly.

Understanding your individual goals, abilities, and limitations will help you tailor your training frequency to optimize progress and minimize the risk of injury or burnout. It’s important to strike a balance that challenges you while allowing for sufficient recovery and enjoyment of the training process.

Working with a qualified fitness professional or coach can provide invaluable guidance in assessing your individual goals, abilities, and limitations, and help you establish a training frequency that aligns with your aspirations and supports your overall well-being.

Balancing Endurance and Mobility Training

Creating a balance between endurance and mobility training is essential for achieving optimal fitness and overall well-being. Both types of training contribute unique benefits that complement each other, leading to enhanced performance, injury prevention, and improved quality of movement. Here are some considerations for finding the right balance:

• Establishing priorities: Assess your individual goals and prioritize accordingly. Determine whether your primary focus is on improving endurance, mobility, or achieving a balance between the two. This will guide the allocation of time and effort to each type of training.
• Training phase: Depending on your training phase or specific event preparation, the emphasis on either endurance or mobility training may vary. For example, during a period where you are targeting a cardiovascular milestone, such as a long-distance race, your endurance training may take precedence over mobility work. During a recovery phase, you might dedicate more time to mobility training to enhance recovery and address any imbalances.
• Integrated training sessions: Whenever possible, combine elements of endurance and mobility training within the same session. This allows for efficient utilization of time and ensures that you are addressing both aspects of fitness. For example, including dynamic stretches or mobility exercises during your warm-up or cool-down for an endurance workout can effectively incorporate mobility training into your routine.
• Moderation: Avoid excesses in either type of training. Overemphasizing endurance training at the expense of mobility may lead to muscle imbalances, restricted range of motion, and increased injury risk. Conversely, excessive focus on mobility training without sufficient endurance work may lead to reduced cardiovascular fitness and compromised performance.
• Cross-training: Engage in complementary activities that support both endurance and mobility training. Incorporate strength training, yoga, Pilates, or other forms of exercise that enhance muscular strength, joint stability, and flexibility. These activities help maintain balance in your overall fitness regimen and prevent overuse injuries.
• Periodization: Implement a structured training plan that incorporates cycles of varying intensity and volume for endurance and mobility training. Periodization provides a systematic approach to optimize performance while minimizing the risk of overtraining and allowing for adequate recovery.
• Listen to your body: Pay attention to how your body responds to training. If you experience persistent muscle soreness, excessive fatigue, or decreased performance, it may be a sign that you need to adjust the balance between endurance and mobility training. Give yourself permission to modify your training program based on your body’s needs.

Finding the right balance between endurance and mobility training is a dynamic process that requires ongoing assessment and adjustment. It’s important to continually evaluate your goals, priorities, and response to training, and make necessary modifications to optimize your progress and overall fitness.

Working with a knowledgeable fitness professional or coach can provide valuable guidance in developing a well-balanced training program that addresses both endurance and mobility, considering your specific goals, abilities, and limitations.

Conclusion

Incorporating both endurance and mobility training into your fitness routine is crucial for achieving optimal physical fitness, preventing injuries, and enhancing overall well-being. Endurance training improves cardiovascular fitness, stamina, and overall performance, while mobility training enhances flexibility, joint stability, and functional movement. By finding the right balance between these two types of training, you can maximize the benefits and achieve a well-rounded fitness regimen.

When determining the frequency of endurance and mobility training, it’s important to consider individual factors such as fitness level, goals, time availability, and recovery needs. Beginners may start with two to three sessions per week, gradually increasing as their fitness levels improve. Moderate fitness levels may benefit from three to five sessions per week, while advanced athletes or those with specific performance goals may require higher training frequencies.

For mobility training, two to three sessions per week are generally recommended for maintenance and general flexibility. However, specific mobility goals or limitations may require higher or lower frequencies. It’s important to listen to your body, allow for proper recovery, and adjust the frequency accordingly to avoid overtraining and injury.

Balancing endurance and mobility training involves considering factors such as training priorities, integrated sessions, moderation, cross-training, periodization, and individual needs. The role of individual goals and abilities should guide the frequency and intensity of each type of training. Striving for a balance that nurtures both cardiovascular fitness and joint mobility will contribute to improved performance, reduced injury risk, and overall physical well-being.

Remember, training is an ongoing process, and adjustments may need to be made as you progress and respond to training stimuli. Engaging the services of a qualified fitness professional or coach can provide valuable guidance and personalized recommendations to help you establish the optimal frequency and balance of endurance and mobility training.