Are you following the fundamental rules of ‘periodisation’? Each day this week we will give you the fool-proof, progressive steps needed to get the most out of your training and that will guarantee results.
Step 1 – ‘Posture & Stability’
Is your body in optimal alignment? Good posture and a strong core will allow your limbs to move correctly without the risk of injury. With any exercise program, this is the platform on which you build. So, this means that for some people, stretching and basic movement patterns should be the start of an exercise program.
Step 2 -’Endurance Phase’
Through cardiovascular and resistance exercise (high reps/low weight), the next progression in getting the most from your training is building endurance. This means working aerobically to build capillaries (small blood vessels) to carry an increased amount of oxygen around your body. This will then prepare you for building muscle tone, for an increased metabolism and better fat burning!
What does that word mean?! This is the phase where you start to build muscle tissue and really crank-up your metabolism. By now your body should be flexible and metabolically active so now it’s time to tone-up those wobbly bits…safely and without the risk of injury. Don’t worry about getting bulky, muscle tissue is incredibly lean and burns fat.
Step 4 – ‘Strength’
This final stage is all about building strength, training your muscles and working different energy systems in your body. A lot of the time, you will be working anaerobically (without oxygen). To get the most from this type of training, it really is advisable to seek the advice of a qualified fitness professional to ensure that the technique and chosen exercises are right for your body.
Tomorrow, check back here for the summary and how to put all of the above together.
