As spring approaches, many of us run the risk of making serious mistakes in your training for the rest of the year, and revising this bug program is one of them.
However, this does not mean that changing things that do not work is not justified. Rather, frequent program changes at the beginning do not allow any adjustments. The renowned scientist Hans Seyle is known for the concept “General Adaptation Syndrome” (GAS), which describes the three physiological stages that the human body goes through under stress. These include the alarm response level, resistance level and fatigue level.
To create a solid training program, the American College of Sports Medicine, together with the National Academy of Sports Medicine, uses GAS guidelines as a means to create resistance programs for the general population to determine the rep range, choice of exercises, etc. ,
This is done to maximize muscle building. The work of Dr. However, Seyle is best suited to avoid overtraining GAS research done by Samuel Buckner and others about possible misuse in strength training.
To understand the dilemma, Buckner reviewed Seyle's original work and found that his work was due to exposure to toxic levels of pharmacological agents and stimuli.
In addition, the daily lifter can follow a periodization plan for muscle size and strength, in which the athlete is exposed to constant strains outside of strength training, such as in sports and life. This amount of life stress and the like does not explain how the athlete should follow a training program to maximize profits.
Strength training versus aerobic training
According to Knuttgen, strength training and aerobics differ in their own way. High intensity strength training for more than 20 repetitions is not possible. Knuttgen explains that it takes a few weeks to get used to this form of training physiologically.
However, aerobic training consumes a maximum of 20% of the maximum output and is therefore dependent on the oxygen supply and small organelles, the mitochondria that supply the tissue with energy. He further expresses that repetitions are a more sensible conversation when it comes to strength training, while time and heart rate are far more important in sports like cycling.
This does not mean that you cannot talk about repetitions during aerobic exercise, However, it makes more sense to consider the time and type of cardio performed while your body can adapt to the improvement in overall performance. With progress in strength training, the rates can decrease to an adjustable volume per week in favor of a higher percentage of the 1RM.
In my experience as a natural athlete, over training in Seyle's definition is usually not achieved by most general weekend warriors, and it is far more useful to focus more on a consistent program. According to my professional recommendation, cardiovascular training should be a challenge, but not impossible.
Stair masters, kickboxing, taibo, sled kicks, combat ropes or jump ropes are some examples that help support healthy joints. Otherwise, the world is your oyster with stationary bikes, zumba, etc. However, choose two types of cardio a week and strive for maximum time while increasing tolerance every week. Do not start changing cardio frequently, as this, along with changing strength training, can be a daunting task.
My clients often have three types of cardio to complete. Most do two types, but rarely do all three – and that's fine. It's better to extend the runtime than to worry about how many climbers you complete in a minute,
Weight training has recently become an atrocity on social media. It seems everyone has the latest and greatest training plan. Some swear by having the exact exercises required to achieve your goals.
However, exercise encyclopedias do not improve your performance. They can teach you about different movements and encourage you to stay open. The main exercises, however, are universal.
These exercises include, but are not limited to: pushing up, pulling up, diving, squatting, deadlift, hip extension, knee bending, knee extension, plank, overhead / shoulder press, row, bench / dumbbell press, and mostly patience.
Don't make it complicated
Confusing your body with breakaway rows of stability balls or squats on half a Bosu ball is a recipe for disasters, injuries, and an award on YouTube, Keep it simple in Bruce Lee's words. Track your progress weekly and try to eat and exercise as regularly as possible. For example, eat four meals a day and train each part of the body differently each day.
It is important that you leave your ego at the door and actively strive for function and strength, not muscle confusion and playful techniques that will help you achieve your goals quickly. My parents always said to me: "What comes quickly goes quickly."
For advanced lifters, don't skip the gym and fix what isn't broken. Form creep can occur with certain movements, which indicates bottlenecks and mobility problems. However, do not try to change your program every week.
Instead, replace one or two exercises with something else. This ensures general well-being. Work for success and remember that mistakes occur – and consistency is key.