If you want to get the most out of your workout, you need to follow a few basic training principles:
Overload
Put your body under extra stress. This will cause long-term adaptations allowing the body to work more efficiently to deal with this higher level of performance. This principle can be achieved by following the acronym FITT (Frequency, Intensity, Time, Type)
Овој принцип може да се постигне со следење на акронимот FITT (Frequency, Intensity, Time, Type)
Frequency – increase the number of weekly workouts. If you have been exercising 3 times a week so far, exercise 4 or 5 days a week this week.
Intensity – Increase the weight of the exercise you do. If you have run at 9km / h so far, try the next workout at 12km / h, or if you have worked with a weight of 5kg, try the next workout at 7kg.
Time – Increase the duration of your training. Instead of riding a bike for 30 minutes, simply hold on for the next 45 minutes.
Type – Change the type of exercise. If you’ve mostly done low-intensity exercise before, try high-intensity exercise next time.
Specificity
If you are a professional athlete, fitness training should be specific to you and your sport. Pay attention to the energy system you mostly use, as well as the fitness skills components that are important to your sport, for example: agility, balance or muscular endurance.
Reversibility
Basically, if you take a break from training, then the achievements you have made will change. So, if you are sick or have a break and do not train for a period of time (even a week), you will probably not be able to continue training at the place where you last stopped.
Variation
Try to change the type of training, to give your body a different challenge. Simply replace one workout a week with an hour of yoga or spinning. Remember that change is as good as rest.
If you adhere to these training principles, you can expect results at an enviable level.
