If you’ve been training for more than six months, you’ve probably encountered an event like a “plateau”. At such moments, development slows down, muscle growth and strength, endurance, and so on. Indicators are declining. Is there any way to increase the effectiveness of the training?
Why is the effectiveness of training reduced?
It stays basically the same and increases your body’s ability to adapt to exercise over time. They become accustomed to a certain level of stress and stop developing between classes. To change this, coaches need to change their training programs, diets, and so on. can change, changing the body, recommending a regular “shock”. There are several key parameters that affect the effectiveness of training: the current situation during the training, the suitability of the program for this situation, and, in general, a properly selected training program. Second, the rate of recovery and other physiological features of the body should be considered in line with the learning objectives. For example, if you want to increase muscle strength, you should go to the gym more than 3 times a week to give your body time to recover. And if the goal is to increase endurance, you can do it at least every day. This is a matter of teaching methodology.
How to understand that the effectiveness of classes has decreased?
This will be clear in a few places. If you can withstand the gradual increase in load, the workout is effective. That is, if, according to the schedule, you need to increase the weight or the number of approaches and succeed (even if you are exhausted by force, but not completely), this is an indicator of your performance. increased.
What methods will increase the effectiveness of training?
The most important “components” of this are proper rest, regular exercise, diet and nutritional supplements. If you “twist” all of these “relationships,” you can significantly increase the effectiveness of the lessons. How was it? Let’s take a closer look at them.
Variety of loads
Regular exercise 3-4 times a week is a great habit! But the other side is the decline in training efficiency. To change this, experts recommend making classes more diverse. Use different aspects of the creation process. The more varied your workouts, the higher the level of physical discomfort, which means that the effectiveness of the workouts will increase because there is no opportunity to get used to certain types of exercises and loads.
For example, if you exercise twice a week in a weight class, try to separate the two exercises into different types of activities: tennis, swimming, functional, yoga, or Zumba. Your task is to maximize the range of motion and load types, then you will succeed faster in strength exercises (the basis of your exercise plan).
Try new directions: it will improve the quality of your movement and your success.
Interested in just one type of fitness? Then change the load in the class. If you only like certain types of workouts, you should increase the number of weights, repetitions, and concentration. Gradually increase the load. Then the effectiveness of education will increase.
If we are talking about power loads, you can “play” with the structure of the classes: for example, exercises on an alternative scheme using the classic scheme of “3 sets of 20 repetitions”. It is very important to change the usual schedule, it becomes a certain burden on the body and accelerates the process of adaptation (i.e. development).
1. Proper Recovery
Overtraining reduces the effectiveness of the sport. Which makes sense: For example, what kind of progress can we talk about in training if you are physically tired? In addition, “overtraining” almost always leads to injury and reduced immunity. To avoid this, it is important to take time to rest.
At least one day of rest should be taken after each intense workout. It may include some recovery measures. “For example, stretching, myofascial release, massage applications. If you managed to recover, the next lesson will bring you maximum benefit. In this case, all the biochemical processes that occur in the body during training will go well.
If you train “at full power” on a daily basis, then the effectiveness of classes naturally decreases.
At-home recovery methods include self-massage, hot baths, and myofascial release practices. And, of course, a good sleep: 6-8 hours every night.
Lack of sleep also reduces the effectiveness of training and can lead to injuries: if you do not pay attention in class and work with poor technique, there is a high risk of injury.
2. Balanced diet
80% of training success depends on nutrition, whatever fitness goal you set for yourself – weight loss, weight gain, muscle “relaxation”. It is important to maintain a balance in nutrition: on the one hand, nutritionists and trainers are categorically against overeating. On the other hand, malnutrition leads to malnutrition. Nutrition should be such that it replenishes the expended energy. You need the right carbohydrates, little fat, and enough protein.
In general, trainers and nutritionists are advised to be mindful of any “doping” in terms of training. It can be considered relatively safe to take BCAAs, a kind of “building material” – amino acids that restore the muscle system after work. However, it’s up to you to discuss whether it’s okay to take them with your doctor or trainer. Self-administration of these supplements is excluded.
But this rule does not apply to isotonic drinks. They restore the water-salt balance (which is especially important during long workouts). Choose ones that contain less sugar.
But with fat burners, energy drinks, and pre-training complexes, you need to be careful – they greatly affect the work of the central nervous system, stimulate it, and the reaction to them can be ambiguous. There may be problems with sleep or the nervous system. Taking them, you need to take care of your well-being and consult a doctor at the first signs of disturbances in the functioning of the body.
You should not expect instant recovery from taking BCAAs or isotonic – these substances can only support the body a little. To increase the effectiveness of training, you still need to build a training system that includes enough time for rest, good sleep, and recovery activities (like massages and MFR). All elements of this system are important.