Frequency and intensity of training:
Training the pelvic floor muscles is not fundamentally different from training other muscle groups. A muscle becomes stronger and easier to control when it is continuously built up through regular training. However, with the pelvic floor, the focus is often less on pure muscle strength and more on control: the neuromuscular aspects should be given particular attention. In general, as with any type of training, it is advisable to start with lower intensity and a few sessions per week, and only then gradually increase frequency and intensity. The muscles should gradually adapt to the training.
Training recommendation for beginners:
Frequency: approx. 2–4 sessions of 4–6 minutes per week Speed, difficulty level, programme duration: low–medium (50%–100%)
Training recommendation for advanced users:
Frequency: approx. 3–7 sessions of 5–15 minutes per week Speed, difficulty level, programme duration: medium–high (100%–150%) These are general guidelines. Most people can sense whether they are able and willing to train more frequently and intensively, or whether they prefer a slower training build-up. Well-trained muscles allow more frequent sessions. With frequent training, automatisation patterns in the brain are also stored more quickly and more sustainably.
More information on the following page: https://alonea.ch/en/instructions/
