March 17, 2020 Admin Home page » Training details
Regularity of training is very important, I think many people understand this; if you do it a couple of times a month, there will be very little benefit from such exercises. Weights strengthen muscle fibers, ligaments and tendons, the body's energy consumption increases, which means metabolism increases, and appetite improves. But not many people know how the regularity of training, or rather their irregularity, affects the achievement of their goal.
Workouts to gain muscle mass
The muscles begin to recover and grow after the end of the training process, and on days 2-4 the muscle areas are fully restored, the strength and endurance of the muscle fibers increase due to the healing of micro tears in the muscle tissue, and the way these fibers heal is protein.
So, on days 2-4 after the last workout, the muscles are at their peak readiness for repeated stress. Typically, training days are distributed to pump certain large muscles + auxiliary small ones. If you miss 1 workout, the muscle load schedule will go wrong, and the body has the ability to get used to the load.
In other words, by skipping a workout, you miss the peak phase of muscle recovery, where it is ready for subsequent loads , it is in combat readiness, waiting for it to work hard, and the less it trains, the worse its physical condition will be - strength, endurance, elasticity , and this directly affects the decrease in muscle mass.
A LITTLE TIPS:
♦ If you missed 1 workout, next time do not start with it, but proceed to the one that was planned.
For example: you train 3 times a week: Mon (Back, triceps) – Wed (Legs – shoulders) – Fri (Chest – biceps). If you skip Monday and come to the gym on Wednesday, start with Wednesday’s exercises (legs - shoulders), and do not transfer Monday’s exercises (back - triceps) to Wednesday. Otherwise, having lost the peak of recovery for the back and triceps, you will also lose the peak of readiness of the legs and triceps.
♦ If you missed 4-5 workouts a month, start with basic exercises.
Missing 4-5 or more workouts a month is generally a disaster, but for example, you are not lazy, and this is how the circumstances developed. So, be sure to include deadlifts – squats – bench press, and also parallel bars – pull-ups – push-ups in your training schedule. With these exercises you will quickly increase your physical fitness to the previous level. Start all previous exercises with slightly lighter weights, gradually reaching the level you were at.
Author: Katrina Volgina
Katrina Volgina ABOUT THE SICKNESS
“A drop breaks a stone not by force, but by falling often.” Giordano Bruno
Are regularity and systematic training important, as many experts say, or is this a gross exaggeration? What impact does interrupting training have on a child’s preparation for competition? How often do you need to study in order to achieve your goal and successfully perform at the competition?
The New Year holidays and winter holidays have just passed, and in connection with this, questions about the regularity of training arise most acutely! After all, it is no secret that many are looking forward to these “blessed days” to relax and unwind. But the result of such a “rest” is, as a rule, a completely disrupted routine, especially for children. Many people cannot get out of this “regime” for weeks. As a result, attendance at training is not regular and systematic, which disrupts children’s preparation for competitions. Katrina Volgina, a specialist in the field of dance sports and ballroom choreography, founder and director of the ballroom dance school “Volga Dance” in Atlanta:
I always explain to parents and children that holiday events must be planned during free time from school, they are not a valid excuse for absences. If a child misses classes, he first of all lets down his partners. The dance routines use technically complex combinations that must be practiced regularly. An unprepared child cannot go on stage. Children who miss classes without a good reason will not participate in competitions! Think about it: one competition is equivalent in intensity to 10 workouts. Therefore, the obviousness of such training is obvious.
Understand that when your child misses classes, his previously achieved level of fitness decreases, the balance between energy expenditure and calories consumed is disrupted, the daily and weekly rhythm is disrupted, as a result, mood, sleep and appetite may worsen, there is a possibility of not achieving the planned result by the deadline, The effectiveness of classes decreases, because the child drops out of the training plan. Therefore, children who miss classes are noticeably behind their classmates, and this can lower their self-esteem and discourage them from training at all. Making up for missed workouts is not so easy.
What to do if your child missed training due to illness? Many parents do not take their children to classes for a long time after a cold. Often this is the wrong decision. After a long illness, as a rule, the coach gives the child a gentle training regimen, which allows him to more effectively regain lost physical shape. Do not forget what a huge role physical activity plays in the formation of immunity and endurance of the body.
Your child's results from regular training accumulate regularly. We missed two workouts - no new accumulation occurred, and the old accumulations had already begun to “melt”. There is always something that distracts us from our studies, but most often it is simple and banal laziness. As Delacroix F. said, “laziness, of course, is the greatest obstacle to the development of our abilities.” There are many other statements and remarks by great people about laziness and what it leads to. It all comes down to the fact that either your child practices regularly or does not dance at all. Irregular classes can cause your child to “fail” at the competition!
You won't learn to dance without a proper attitude to dance. Discipline yourself and your children from the first dance lessons! A moving body strives to maintain motion. If your child is a beginner who takes dancing seriously, don't let him stop because it will greatly reduce your child's chances of becoming a good dancer.
Systematicity and systematicity again! The rhythm of life for everyone can sometimes be too fast, but if you have already decided to bring your child to school and teach dance, you cannot skip classes. Choose two or three days that you are ready to devote entirely to training your child - and go ahead! You can thoroughly know the technique of performing a dance, and at the same time you will not succeed in dancing if you do not practice regularly. It is very important to develop your own rhythm for your child, consult with the teacher, and decide how many hours you and your child can devote to dancing. But the main thing is to choose a system and follow it.
In addition, classes must be carried out according to a training plan coordinated by the trainer. We are not talking about each individual workout, but about a system of training with different directions and varying degrees of load over a long cycle (month, season and year). Training should take place at the same time with the same intervals between them. After the child’s body gets used to the new rhythm, he himself will prepare for subsequent training and rest, and their effectiveness can increase by 20%.
Consistency is the true pointer in the right direction for any successful dancer. Even the most perfect training program - if it existed - would not be able to achieve its goal without consistency. Likewise, doing a mediocre program regularly can produce pretty good results. Thus, regularity of training is the “secret weapon” of success. Even the mediocre workout is better than skipping it entirely, so don't stress over perfection. The main thing is to come to training and do your best. This way your chances of success will be much higher.
You can make training more regular by increasing responsibility and developing inner determination in the child. Help your child become responsible for sticking to a schedule (including not being late for class), and responsible to their partner or coach. Help your child become responsible before the competition date!
Motivation helps us move forward towards achieving our goals. If you don't have motivation, then most likely you don't have a goal and, as a result, your exercises won't bring the desired results. The motivation for practicing can be, for example, winning a competition (or even participating in a competition). Otherwise, unmotivated activities are aimless activities and fruitless activities. It is very important to get into the “right” mood before training and mentally leave all problems outside of school. I always advise my students to arrive early so that they have enough time to mentally prepare for classes and get a feel for the role. Precisely in the role: after all, all dancers are also actors.
Every activity makes your child a little better. Step by step, he moves away from his weaknesses. And every omission sets your child back. Think about whether your child should go back? But then, he will never raise the victorious flag of the result. Disciplined work in a dance school will help you achieve a lot not only in the dancing itself: it will make it easier for your child to study at school and, in general, teach him to more easily overcome the difficulties of his future life. Don’t allow any omissions, and your child will definitely achieve results!
Material prepared by Slava Goleva-Miller
Katrina Volgina is waiting for your comments and questions on the studio website: www.volgadance.com in the “Contact Us” section
Frequency of training for weight loss
When you train to burn fat, you spend a large amount of calories, after training, even twist out your clothes, but imagine you suddenly stopped training: - calories also suddenly stop being spent - metabolism does not stop abruptly, it slows down gradually
Now imagine the difference - your appetite remains high and frequent, but calories have stopped being consumed, so they begin to accumulate under your skin in full swing, forming subcutaneous fat.
If you skip 1-2 workouts a month, this will not greatly affect the results, but systematic omissions will practically reduce all efforts to 0, this is the same as seeing a goal in front of you, but not going towards it, but jumping on the spot.
Warm-up and cool-down
At school, physical education lessons always began with a warm-up, which was quite annoying, because I wanted to quickly start something interesting, and not stand in one place, twisting my arms and bending over. I also didn’t like walking around in a circle at the end of the lesson, breathing deeply and raising my hands - it was boring and, it would seem, no one needed it. As we age, we continue to neglect warm-up and cool-down, not wanting to waste precious time - and very in vain. Scientists have found that those who regularly warm up before exercise are 2 times less likely to get injured. During warm-up, the blood accelerates, the flow of oxygen and nutrients to the tissues increases, and even the nervous system is prepared. A cool-down is needed to restore pulse and breathing, and reduce muscle tension. An excellent option is stretching and massage, and then you can go to the sauna or bathhouse.
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Bottom line
As you can see , consistency and stability play a key role in achieving final positive results.
Even if you can’t visit the gym after work or school, come later, on another day, come to work early in the morning, work out at home using basic exercises - push-ups, horizontal bar, parallel bars and pump your abs, stretch using stretching, do at least something... so that the muscles are in good shape.
An exception may be diseases in which it is difficult to even move, but when you recover, immediately begin training, restoring the body to its previous level from light weights.
Train consistently, good luck friends
