HOW OFTEN DO YOU NEED TO INCREASE THE LOAD?
Over time, the body gets used to any load. The meaning of the training process is development, movement forward. You most likely know that you need to constantly increase the intensity and magnitude of the loads, and do it gradually and competently. There are a lot of building parameters – these are working weight, the number of approaches, the time for rest pauses, etc.
PLANNING IS HALF THE BATTLE
If you want to become strong, healthy, resilient (emphasize the necessary), it is important to calculate your path from the beginning of the exercise to a measurable result. As in professional sports, in fitness it is important to observe periodization – this is a cyclical change in the intensity, focus, and type of training. Simply put, in order to achieve a goal, on the way to it, you need to correctly build and complete intermediate tasks that will eventually bring you closer to the result.
It is imperative to plan training loads (the more detailed the better):
- number of sets;
- number of repetitions;
- warm-up weights with a special warm-up;
- the working weight of the projectile;
- the pace of the exercise;
- rest-pause time.
HOW OFTEN DO YOU CHANGE THE PROGRAM?
The current program should be scheduled for at least 4–6 weeks since during this time any physical quality develops best – strength, endurance, speed. If you continue to do the same thing, the results from training will gradually begin to fade away.
Beginners can change their training program even more often – every 2-3 weeks. This mode is optimal for the body’s systems to adapt to the load.
If the work experience is long enough, the stability of the nervous system and the level of general physical fitness are at a decent level, the duration of one program may be longer. But more often it does not exceed 2-3 months.