How to pick a workout for your personality type

Rule of success in any sport - heavy workout and total concentration. However, you can not long keep the attention on the fact that you are not interested. That is why the same exercise program can work well for some people, while others bring only disappointment.

If the training fits your personality type, it will keep your interest in the sport and will ensure continued progress. Correctly selected the program will motivate you to regular and persistent classes.

How to determine personality type

To determine the type of personality questionnaire commonly used temperament and character Cloninger (Cloninger Temperament and Character Inventory, TCI), well received by the scientific community.

This psycho-diagnostic method is based on the fact that each person is genetically programmed to different levels of the neurotransmitters: dopamine, serotonin and norepinephrine. This is what determines the characteristics of the individual.

According to Cloninger There are three types of personality, which are determined by an increased or decreased amount of neurotransmitters: seekers of novelty, reward dependence and avoiding harm.

Type 1. seekers of novelty

We novelty seekers low levels of dopamine. They are doing everything to increase it. Such people often become dopamine addicts: constantly seeking thrills with adrenaline.

They are very curious and quickly become bored. They drive in the same melancholy strength training or endurance sports. They are strong, but tired quickly.

Seekers of novelty - extroverts. They feel good around people and love to compete. They like to challenge yourself and learn something new.

Preferences in sports

They prefer extreme and contact sports: football or martial arts. As seekers of novelty fit individual sports with short intensive workloads: sprints, jumps, throws.

In power sport they like indicative species, such as bodybuilding. Also, they make wonderful CrossFit athlete. A variety of exercises and the opportunity to compete not allow them to get bored.

Food

Best high-protein diet low in carbohydrates, most of which is consumed before or after a workout. Every 3-4 days worth doing Rephidim - carbohydrate loading.

Rules for effective workout

1. Prepare your body for the workout

At the beginning of the training you need to raise the level of dopamine. To do this, after activating workout make explosive movements, such as three sets of five vertical jumps.

During the warm-up approaches to strength training, try to go through the concentric phase (to raise the shell) as quickly as possible. This will strengthen the nervous system, ensuring that the release of dopamine.

2. Often change the exercises

Change your program every two weeks, to supplement their training in different types of activity, or arrange different training within one week.

If you are a powerlifter, try the "Westside" system. It includes different training: strength and speed, extraordinary strength training instead of base and change the program every week.

3. Train often, but not for long

You better organize short but frequent training. Heavy training can deplete your levels of dopamine, so the next day you will need replacement load - short sessions explosive exercises that will help restock dopamine.

Each day, alternate high loads, reducing training and average load. I train six times a week, one day of rest. It is not necessary to rest for two days in a row, because it will reduce your performance and make the first practice after resting ineffective.

4. Small amount of exercise

You are good indicators of strength, but you quickly get tired. You will approach the intensive training of 45-60 minutes. You will have time to give everything, you do not get tired and bored.

For polyarticular basic exercises will be enough 4-6 repetitions for muscle growth and 1-3 to power for isolated - 8-10 for hypertrophy and 6-8 for the force.

5. Change the methods and strategies

If you can not change the exercise, change the way they perform. For example, you can replace the usual chatter to the neck, neck, try the usual exercises with dumbbells or weights on one leg.

Change the number of repetitions, try isometric and explosive approach, drop-sets. Your main task - to maintain interest in the training, constantly adding something new. It will be a novelty, it will progress.

Type 2. Reward dependence

These people have low levels of norepinephrine - a neurotransmitter that is associated with self-confidence and well-being feeling. Self-esteem of people directly dependent on what others think of them. They are very important to be respected, supported, admired them.

They are very social, sympathetic, caring, can help others, even to the detriment of themselves, because there is nothing worse for them than to disappoint someone. Their main motivation - to look good and to please others.

Preferences in sports

Usually, reward dependence bad show themselves in individual sports, but perfectly perform in teams. They rarely become superstars, but they do everything to make their team win.

they also love bodybuilding, and other types of power sports, because it allows them to look beautiful, admired other people and become more confident.

Food

As a rule, they are well Follow the dietIf they feel the responsibility, for example if you want to please your nutritionist or trainer.

Since the food itself can be a reward, they run the risk of purchase of food addiction. Therefore, they need to completely eliminate from your diet junk food, and in Rephidim consume only what is in the main menu.

Rules for effective workout

1. Well learn exercise techniques

For you, it is important to do the exercises properly, so carefully -model equipment, and during the preparation of the case activating movement that will help to put into operation the necessary muscles.

2. Do not change the exercise, until you learn it

Your main motivation - to do the exercises correctly and feel the proper muscles. Therefore, it is not necessary to frequently change the program. It is enough to change the basic exercises every 4-6 weeks. Simple isolated exercises can be changed more often.

3. Engage frequently

Frequent exercise raises levels of norepinephrine, so you can do 5-6 times a week without any problems. Try in a single workout to focus on one motor pattern (pulling or pushing exercises) or a group of muscles.

4. Do not overload yourself

To impress others, you can take too much load. This can lead to injury or increase the level of cortisol, which will stop the growth of muscles. So try to avoid the competition and do not drive themselves.

For muscle hypertrophy perform 6-12 repetitions for strength growth - 3-5. Stay away from high odnopovtornogo: it raises cortisol levels.

5. Dilute the complex simple exercises

You may be upset challenging exercises of weightlifting and gymnastics, if you just can not master them. Maintain motivation in such moments help to simple exercises that do not require special skills and equipment.

Type 3. Avoid injury

People with this type of personality is lowered serotonin. They have low energy, they quickly get tired, like to be in a familiar setting, which can be controlled.

Tend to avoid harm - introverts are shy, vulnerable to criticism, try to avoid conflicts. Their anxiety causes increased levels of cortisol, which negatively affects the growth of muscles.

Unexpected changes frustrate them and cause stress. They like to plan everything very organized and careful, but under the pressure of stress can begin prokrastinirovat.

The main driving force of this type of personality - to stay away from stress and injuries. They love the repetitive exercise, totally focused during class, eager to carry out the exercise with perfect technique.

Preferences in sports

Such people do not like contact sports or sports in which unexpected factors can make a big difference.

They are best suited stable training program, which exercises, methods and intervals of rest are changing very rare.

Food

You should not severely limit the amount of carbohydrates - they must be present in each main dish. It should consume some carbohydrates before exercise to reduce cortisol, and at night to increase serotonin.

Rules for effective workout

1. Warm up quality

Are you afraid of injuries, so, pay particular attention to the warm-up. roll out massage rollers, Do dynamic warm-up exercises to increase mobility.

In the warm-up approaches with a light weight strain your muscles as if you were going to work with odnopovtornym maximum (1RM). It's good warm up the muscles, reduces the risk of injuries and your concern about this.

2. Try not to change the exercises

Change exercise raises your cortisol levels. Try to change them as little as possible - once every 12 weeks.

If the changes are still needed, change only the exercise, and the number of sets and reps, workout scheme and order of the exercises leave unchanged. Any changes to the training program should be gradual.

3. I train four times a week

Your type is most sensitive to the production of cortisol in times of stress and strength training - it's stress. To reduce the level of cortisol and catabolic effect, stopping the growth of muscles, do not exercise too much.

Engage in four times a week, alternating workouts into upper and lower parts of the body with the days of rest.

4. Choose the average number of repetitions

For muscle hypertrophy perform 8-15 repetitions. In order to develop suitable approaches forces with 4-6 repetitions. When working with large weights perform 2-3 repetitions with 75-85% of 1RM and 4-6 repetitions with the highest possible weight and with perfect technique.

5. Keep everything under control

You discourages risk of loss of control and, therefore, work on technique and choose a weight in which you believe. You will approach the work on a clear program, with a gradual increase in load. It will give you a sense of security, so you can train harder.

---

And you find your personality type? What kind of training do you prefer?