Set goals to achieve

By Dr. Luca Franzon

The achievement of a result will be achieved only if the work will be well planned and rational. "SINCE 'A CAREER CAN ACHIEVE A FULL SUCCESS, YOU NEED YOUR LOGICAL EVOLUTION" Fauconnier.

Often those who practice physical activity, abandons shortly afterwards for lack of results, a problem due to the lack of targeted and well-balanced programming. In the moment in which you decide to start practicing fitness, the subject must have clear ideas about what he wants to achieve, through training, then try to execute a workout that is congenial to him, that respects his health and that if follow the logical lines of training theory and programming. If the goal is to be fit for a speed race, surely the subject will not have to train for the marathon. The seemingly banal and gross example, almost always becomes reality if you have no knowledge about training. It comes to mind, even the very wrong concept, that to lose weight you have to sweat, with people who are killing themselves with unhealthy activities and with strange artifacts to sweat as much as possible, with a single and probable result dehydration.

In a previous article we said that being fitness means being stronger, more elastic, with a better body composition, more energetic and other various characteristics. Practicing fitness therefore means setting goals in the short, medium and long term. The long-term objectives will be called macrocliclic and will last 10-12 months, medium-term objectives will be called mesocycles and will last 4-10 weeks, short-term objectives will be called microcycles and they will last the time necessary to train all the body's districts of the subject, in average duration that goes from 2 to 10 days of time. The smallest part of the programming will be the training unit which will be represented by the training session with a duration that will go from 30 to 90 minutes depending on the case. Only by planning the training will the result be guaranteed, the carelessness in fitness does not give results.

In order to achieve the desired results, it is essential to first assess your fitness status, after which you decide what you want to achieve and then plan for the long, medium and short term. The really important factor will be the constancy that the subject will show in training and in following the determined programming, only in this way will it be possible to notice a series of physical, aesthetic and psychological changes in the medium and long term. Set yourself goals that are achievable, do not hope for miraculous results especially in the short term, distrusting anyone or anything that promises to get you in shape in a short time. If the short-term results are achievable with the right amount of goodwill, they will be reached once they have reached the spring to continue and arrive at the set destination. The first periods of training are the hardest, because the effort is so great and the results struggle to come. The conditioning mesocycle, from results that are internal to our body and only when these will be consolidated, will become visible also externally. The subject who is preparing to do a fitness exercise does not have the basic motor pattern to perform the exercise correctly, consequently he cannot even express a good amount of strength. The same subject after 4 weeks will be able to do the same exercise, performing it correctly and using greater loads !!! What happened????

Drawing helps us to understand what is happening on a muscular level in our subject. The pink circle is the muscle and the white and black circles the muscle fibers. The difference is that the black fibers are those that the subject is able to recruit during the exercise and the white ones he cannot call into question. Initially the muscle is small and the subject manages to call into question 30% of his hypothetical strength, in the second period the subject still presents the muscle of small size but now he recruits 70% of his potential. In the third period the subject recruits 90% of his muscular potential and the muscle now has a greater cross-section than in periods one and two. The subject initially had to educate the nervous system to call into question the muscle, or rather he learned to do the exercise in a coordinated and correct way, then he increased his strength, consequently he increased the training loads and as a final result he has increased muscle mass. In this case if the goal was to become more muscular, the training gave the desired result. All this to say that initially one must be able to capture the information that the body sends and to understand that something is improving within the body. The aim of this text will be to set out the general guidelines for achieving the following results:

WEIGHT LOSS

CARDIO-RESPIRATORY RESISTANCE

MUSCULAR TONING

INCREASE OF ARTICULAR MOBILITY

GUIDELINES FOR ELDERLY AND FOR PEOPLE WITH SYSTEMIC DISEASES (diabetes, hypertension, lumbago, etc.)

The previous scheme must be seen as something extremely malleable, as the objectives can be added together or changed over the training period. The example of the first lady is a striking proof of this. Once you have set the goal or objectives that you want to achieve, you need to decide with what tools you can reach. There are many methods that can be used to train, from cardiorespiratory activity alone, to toning alone with free weights or machines for strengthening, to mixed circuits in which both aerobic and aerobic methods are mixed according to the cases and planning.