Progress of the equation: how to exercise to get results
Sport And Fitness / / December 19, 2019
Why load is, and there is no progress
Many people literally drive themselves in training, increasing the load quickly. First seen little progress, but then it stops. Then the person begins to train even harder, but it does not help - the progress froze.
This is a common mistake of people who believe that the equation of progress in the sport looks like this:
progress = training + vacation
In fact, the equation is as follows:
progress = × training vacation
There is an old joke about a runner, which perfectly demonstrates this. Once a runner came to the famous coach and asked him how long you have to train to become a world-class athlete. The coach said: "If you run five times a week, get out to the world level in 10 years." Then the runner asked how many years will it take if it is to train twice. "Twenty years," - said the coach.
But here it is important to remember that the rest - it's not just lack of exercise.
What is the proper rest
Rest necessarily includes eight hours of sleep quality and proper diet with enough protein, fat and carbohydrates.
If you do everything right - eat healthy food and sleep for eight hours every night - in this equation, the rest will be unity. If one of the components of rest is disturbed, its value is reduced: leisure <1.
Let's imagine two scenarios:
1. Athlete sleeps for eight hours every night, well nourished, trains the mind. In this case, the equation would look like this:
= training progress × 1
2. Athlete chooses unhealthy food and sleeping only six hours. In this equation, it looks like this:
= training progress × 0,5
As you can see, without proper rest you need to make twice as much effort to get the same results. Many athletes, stuck on one level, really need to reduce the load to match their recovery methods. In this case, the body time to recover and become stronger for the next workout.
Since the second part of the equation, we have understood. But the first part - training - is not as simple as it seems.
What is the factor "training"
If you have any problems with the body mechanics, for example enslaved thoracic spine, you can not increase the load without harm to health. Therefore, the equation of the "training" also need to be decomposed into two components: the work on the problems of his body and the power unit. As a result, our equation would look like this:
progress = (+ work on the problems of the power section) × recreation
Let us examine why it is necessary to work on the problems, on the example of the car. Imagine that your body - is a racing machine. If you are over 30, she had a great run, sometimes it is wrinkled, often fail wheels loosened some details, and all that hinders the speed increase.
To make your car faster, you are changing to a more powerful engine, while not paying attention to the condition of other parts and mechanisms. Agree that if such exploitation the car has the potential to not survive the new speed and fall apart right on track.
Most people try to significantly improve the power rates without worrying about whether their body can withstand the new load.
In order not to break into one of their workouts, you first need to conduct "inspection" - to find out what is wrong with your body, what prevents you to improve results.
How to work on their problems
Test yourself with the help of FMS test. Maybe you do not have enough stretch marks, some joints are enslaved, have incorrect posture, which prevent to do the exercises with proper technique, or insufficiently strong muscles bark.
At the beginning of each workout exercises to help fix your problem. For example, if you are going to do squat or deadlift, and do not have enough mobility in the hip joint, turn in their warm-up exercises on Disclosure of this joint.
In addition to exercises that will help you solve problems with the musculoskeletal system, pay attention to warm-up before training. You can perform light exercises like jumping clapping over his head, jumping rope, or more complex gymnastic exercises, such as a wheel or walking on his hands. After that, your body is warmed up and ready for action.
Yes, this training will require you more time, because you have to spend it on the elaboration of the problem areas, but in the end you will accelerate your progress and keep strong health.