Edited by Gerolamo Cavalli and Manuela Rovatti - Personal Trainer ISSA ITALY
How often do you miss a target?
In training, unfortunately, very often, but the first mistake is to consider this a failure rather than an opportunity. In fact it represents the only real starting point to correct the route and try to reach the goal: therefore the errors are necessary!
However, commitment, even when it is consistent, does not always lead to results, often because it feeds on its own erroneous beliefs.
We must continually try to improve ourselves, respect and understand our own body, and be willing to review our theories if their application is not profitable. To sure failure is destined for those who face training with superficiality, with the naive attitude of those who buy the slimming pills seen on TV that promise you to lose 10Kg, maybe thinking "even if I lose only 2 it's ok anyway", too bad but that those 2Kg then resume them, with the interests of course!
It is clear that in theory everyone would like the "turtle" instead of bacon, but the reality is that training and nutrition on average have one of the last places in the ranking of priorities, because everyone, in practice, always have something better to do. I say the tortoise, but health is often liked only as a theory, because in practice taking a pill is always more comfortable, but it means that you have completely lost sight of what really matters to be healthy.
It is not a question of having to be winning or perfect, here you do not want to propose a marketing or biipp strategy ... of this kind, but a mental process of awareness to try to understand what your limits are and how we react to stimuli, what you do he is doing and, above all, because he is doing it this way and not in another way. We only know the starting point but not the point of arrival, so if you think that on training you have nothing more to learn, or what you know is enough, or worse you expect results and you don't care to learn, it's like to expect to be a mechanic without knowing anything about the operation of an engine. People who have the same card from the Paleolithic and expect results or, as Albert Einstein would say : "The folly of repeating the same things and expecting different results".
Of course, to learn it is necessary to be interested in a topic, but it is also true that understanding how much better you can be fit and trained is not so easy for those who are trained in a serious way never has been.
Achieving a specific goal is the interaction between genetics, application of the principles of training and proper nutrition.
- Mom and Dad made genetics and so far it is clear that there is nothing to do.
- Feeding with the right motivation and a bit of correct information is not difficult to have a correct attitude but what is often lacking is motivation.
- But the most complete chaos reigns over training .. all kinds of theories, all kinds of methods BIIO - POF - HEAVY DUTY - ETD - HIGH INTENSITY TRAINING and so on, some methods affirm the opposite of others ... if Pippo trains and makes 3 sets x10 repetitions, Mickey Mouse 10 sets x 3 repetitions and both get results and then again Donald makes 3 sets x10 repetitions and the dachshund band makes 10 sets x 3 repetitions but no one gets results ... then one wonders why ??? And of course there are no steroids in Duckburg !!
The training is based on simple but difficult scientific principles to apply as a whole and this is the real difficulty, because planning the training at random will probably result in ZERO ... or a little more ... If you want something you don't have you ever had you have to be ready to do something you've never done .. steroids excluded ....
So let's try to understand how it works, as our good mechanic would do!
The principles of the allenaemtno
The different training methods, aimed at modifying the performance limiting factors, increasing the technical level and the performance of an individual, must be used respecting some fundamental principles that form the basis of the modern Training Theory, and which are the foundations of any athletic preparation. These principles have solid physiological bases, true scientific principles, which are of primary importance in every workout. Science must be our guide! The principles to always keep in mind are: - the principle of individual differences; - the principle of supercompensation; - the principle of progressiveness of the load; - the principle of load continuity; - the principle of reversibility; - the "SAID" principle; - the "GAS" principle. Principle of individual differences It is about recognizing that we are all genetically different. "We all adapt in a similar way to the stimulus of the exercise, but the measure depends on one's genetics" (DQ Thomas). This is to say that some have a quicker response to the stimulus, others slower, some manage to reach elite levels and others do not. If we all had to follow the same training methodology we would not benefit equally. So every training program must be adapted to the individual, taking into account its characteristics and its limits. The training program is individual! Supercompensation principle P  Supercompensation is the basis of all training. Principle of load progressiveness A gradual and progressive increase in the intensity of the stimuli is necessary, if this does not occur you will never go beyond the point where the physique has already adapted and there will be no improvements. Principle of load continuity So that the adaptations achieved are not lost, it is necessary that the training sessions be followed without prolonged interruptions. To maintain the improvements you have to keep training, otherwise it gets worse (reversibility principle) "SAID" principle The body adapts in a very specific way to the request (training effort) imposed by the training; here is the principle of "SAID", an acronym that stands for "Specific Adaptation to Imposed Demands" (ie specific adaptations imposed by training). This is to say that if you want to be explosive you have to work out explosively, if you want to be more resistant to lactic acid, intensify your lactate training and if you want to improve flexibility, join with stretching. "GAS" principle Proposed by Seyle in 1976, GAS is the acronym of "General Adaptation Syndrome", and starting from the principles of supercompensation and progressiveness of loads, states that there must be a period of low intensity training or rest after one done at high intensity, as the applied effort is traumatic for the body, forcing it to recover and then adapt. Summarizing: a stress (training) must be followed by adequate recovery. Stimulation Response AdaptationRecovery and supercompensation are necessary so that further efforts do not feed a descending spiral of repetitive traumas and missed objectives. Here, these are principles that must always be taken into consideration when starting a program and regulating training, at whatever athletic level you are. ... if the training is maintained "for a long time" with the same load and with the same exercises ... a "biological law" is created ... OF BIOLOGICAL ADAPTATION ... the biological response decreases in case of equal stimuli maintained for long periods. The training must therefore be a healthy and sensible habit of breaking habits: do not bore your muscles, you will not be bored either ... and above all you will see the results! |
