The duration of training is a quantitative component that refers to how long a training session lasts. The number of training sessions in a certain time frame, such as a day or a week, is referred to as training frequency. Combinations of these factors are frequently used by athletes and coaches. For example, an athlete may train for one hour per day for four days per week for four weeks to complete a month of training. In addition to the duration and frequency of training, other factors such as the intensity at which it is performed can also influence performance improvement. Training at a high intensity for a long period of time will result in greater adaptation than doing so for a short amount of time. High-intensity training has been shown to be more effective than moderate-intensity training in reducing blood glucose levels after exercise, suggesting that its use may help prevent diabetes. Finally, some types of training are better than others for improving specific qualities of fitness. For example, strength training helps build muscle mass, while cardio training improves your heart's ability to pump blood through your body by making your muscles thinner. Both of these benefits come in handy when trying to lose weight or improve your overall health profile. The duration and frequency of training should be determined based on several factors including but not limited to your goals, current level of fitness, recovery requirements, and the type of training you want to do.