The 7 golden rules for effective training
No matter what sport you do and how you do it, there are a few things you need to know to be successful. We present you with the 7 golden rules of successful training.
1 Beneficial stimulation
Sport leads to changes in the body: more strength, better endurance or increased speed. However, an improvement in performance can only be achieved when the training load exceeds a certain threshold. It is only when the limit is exceeded that the body receives the signal to improve. It is not useful to train to total exhaustion every time, but challenges in terms of training duration or intensity should be set regularly.
2 Individualized load
Every body is different. Individual conditions also require individual training plans. While swimming one kilometer may be perfectly fine for an amateur athlete, trained triathletes will be bored. The challenge in training planning is therefore to take into account the current physical condition and the specific goals of the athlete. In addition to the level of performance, the age and the daily load of each athlete must also be considered.
3 Increasing load
If the training load remains constant over a long period of time, the efficiency required for an increase in performance will be lost. There are a number of ways to increase the load or incorporate the challenges mentioned above:
- increasing the duration of training (more miles, more minutes, more reps, more workouts);
- increasing the intensity (more weight, increased pace, shorter breaks);
- higher movement coordination requirements (more difficult exercises, more complex combinations, unstable base);
- increase the number of competitions and their level of difficulty.
In short: whoever trains improves his or her performance and improved capacity requires an increased training load.
4 Correct order
If different components such as strength, speed, technique and endurance are trained in the course of a training session, it is important to define a suitable order. The basic rule is: technique comes before speed and strength before endurance, reported https://cricketbetting10.in/cricket-betting-apps/.
Technique and speed come first because they require concentration and the risk of injury is higher. The body must be rested to perform optimally and not risk injury.
5 Varied load
New and varied stimuli promote adaptation processes. Variety in training is therefore important for better performance. Unusual and varied loads are not only important physically, but also have a positive effect on the psyche and motivation. Varying the speed, training with additional loads or equipment, changing the route, training with colleagues or taking shorter breaks between the different phases can provide the necessary variety.
6 Repetition and continuity
A single training session will never make a champion! Only athletes who train regularly over a long period of time will be successful. The adaptation of physical systems takes place at an individual pace: metabolic and enzymatic changes occur relatively quickly, after two to three weeks. Structural changes require more time: for the musculature to adapt, at least four to six weeks of regular training are needed, for the tendons and ligaments even more time is needed. It is therefore important not to increase the load too much over time.
7 Good balance between load and rest
"Muscles build up during sleep", sportsmen like to say. This means that the adaptation processes do not take place during training, but during the rest phase that follows. In order to achieve an increase in performance and to avoid overload, it is important to provide the body with sufficient rest phases. Structures such as muscles, tendons and ligaments need time to form. Energy reserves must also be replenished.
If the break is too long, however, the performance level will fall back to the starting point. If it is too short, the body will be overworked, reported https://cricketbetting10.in/ipl-betting-apps/. It is difficult to determine the ideal duration of rest and this is an individual matter, however, a break of 48 hours between two similar training units can be considered as a reference value.
This looks so fun! We don't do one-on-one activities with our kids enough, but you've definitely made me want to, even if this post is about a family walk! Now that it's cooling down we like going on walks in the evening before bed, and it has been so nice just to get out of the house! We'll have to try those Clif bars! The Oatmeal Cookie one sounds amazing!
I've missed your blog. So happy that I thought to check out your fb page and come visit. I'm never disappointed. Your free printable is the cutest thing ever. My children would love to do this daily.
How about winter walks though, you participate in those?! ? Oh wait... You're in Arizona (or somewhere) with sunshine year round. It's about to be a blizzard mess with snow to my waist in a couple months!!! =) Lol
Monica, long time no see!! I'm glad to hear you're doing well! Haha we definitely don't have to deal with blizzards but we have the opposite, 115 degree summer days, so I feel ya on certain parts of the year being near impossible to go on walks. Actually I feel like our "winter" months are coming to an end and we can finally venture outside without it feeling like an oven haha! ?
We are big on family walks. All great benefits, especially getting some of that energy out, haha!
My kids and I love going on walks! But, our neighborhood isn't really the best for it. It isn't horrible, but it's not particularly safe either. I'm hoping that by this time next year, we will be in a new house and in a new, family-friendly neighborhood. Then we will be walking all the time!
I hope you are too Marietta! I could definitely understand that situation, I've lived in some places before that were safe but were just...questionable haha.
Hi Jessica! Family walks are the best ? We have some of the best conversations with the girls when we go on walks. We definitely need to do them more often
Thanks for sharing us,