It takes about 6-10 weeks for each major body group to get into a fitness mode
A It is smarter to work groups of muscles
B It is very hard to isolate a muscle that produces a complex movement
Due to these two competing A versus B
any plan to get fitter or healthier actually integrates and alternates between group work and isolation work.
The trainer is supposed to design this and pace you so you will not injure yourself!!!
Even if the trainer did not screen you first a comptent trainer should know if you got a weak side( for instance) and proceed accordingly. I always have the weaker side go first and do a forced rep .partial rep/ rest pause to get the stubborn side to catch up. If these terms sound weird see Weider Principles .
A well designed Periodized Program if followed EXACTLY will TRANSFORM YOU in about 50 weeks Drug Free...
So Every 10 weeks the emphasis changes For example:
- You have to establish a base for @10 weeks
Rest for a week (walking is considered rest. Non competitive swimming is considered rest.
2. You have to establish another base for 10 weeks
2. You have to establish another base for 10 weeks
Building off what you did the first 10 weeks your exercises/ reps /weights & even rest between exercises should change
The only thing that does not change is the body parts (Unless you are an athlete going for sports performance - then the trainer looks at a different way of integrating your muscles for performance on the field(let the trainer know you will be windsurfing like Obama )
Rest 7 days again
3 .Another 10 weeks
Rest 7 days same as before yoga stretching or Pilates if you are bored Martial Arts and Kickboxing is NOT rest
Maybe a 2 week vacation Play at a sport (let the trainer know you will be windsurfing like Obama ) but eat right!!!
I once had a client who lost 15 lbs by drinking on vacation but it was because they were rested the calories were actually higher!
I once had a client who lost 15 lbs by drinking on vacation but it was because they were rested the calories were actually higher!
4, 10 weeks
Rest 7 days that does not mean you jump into a sport like skiing or Frisbee and pull something
5. 10 weeks
Rest 7 days
The total is 50 weeks = 2 weeks vacation Transformation!
Now this is the advice I give all clients over 50 who are not professional athletes :For any post- accident exercise
If the trainer does not meet with your physical therapist and give them an outline in writing of how the training will go for you to achieve your goal Post Accident--- RUN!!!!!
If the trainer does not meet with your physical therapist and give them an outline in writing of how the training will go for you to achieve your goal Post Accident--- RUN!!!!!
Why????
An older post 50 year old non -professional athlete needs approximately a year to get in a fitness/wellness State
An older post 50 year old non -professional athlete needs approximately a year to get in a fitness/wellness State
(that is the equivalent of football/ basketball and baseball seasons as a couch potato)
Expect to work thru football season/ baseball season and basketball season just like anybody else who needs to TRANSFORM
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| Photo by Sarah Gastelum from Pexels |
Finally
If you are under 30 or professionally playing a sport,
the periodization can be based on 6 week cycles.
the periodization can be based on 6 week cycles.
But it is still the rest periods of 7 days for the full 50 weeks
Here are some of the periodizations included for 50 weeks
not necessarily in this order
not necessarily in this order
sports specific moves/rest
Power/rest
Endurance/rest
Strength/rest
General Agility and Balance /rest
Flexibility /rest
2 weeks vacation
And then this repeats slightly because the athlete needs to peak for the start of the season -------some periods are eliminated !!!
Sports specific moves/rest stays in the picture for the playing season and is structured around games .
Usually at this point the athlete is under the direct coaching of the team athletic trainer for their exact playing position.
Usually at this point the athlete is under the direct coaching of the team athletic trainer for their exact playing position.
The athletic trainer dictates the training to the personal trainer assigned to the player during the season, and in case of injury the physical therapist is also part of the recovery team .
Oh that's why this ticket is so $$$$
Oh that's why this ticket is so $$$$
So what does mean for you? If you think like an professional you commit to the periodization so you can have fun and never get hurt as a result of what you do to stay in shape
You pick up a sport as a hobby: Martial Arts, Masters Swimming ,Cycling, You get the idea :Now you can have fun !!!Do something that you design with your off days and weekends to do a fun activity … and then you rest too. This Also is applicable to Hiking, Camping, Mountain Climbing, Conservation Work etc...
Here is a familiar example: As a senator Obama worked out at Washington DC sports club'
You pick up a sport as a hobby: Martial Arts, Masters Swimming ,Cycling, You get the idea :Now you can have fun !!!Do something that you design with your off days and weekends to do a fun activity … and then you rest too. This Also is applicable to Hiking, Camping, Mountain Climbing, Conservation Work etc...
Here is a familiar example: As a senator Obama worked out at Washington DC sports club'
(I worked for the NY division of this club)
- ·He knows fitness but he hired a trainer anyway.
- When he became President he hired the trainer and continued working out in the White house
- ·He is knowledgeable about his own body to the level where he looks and moves competitively after 8 years in the White house
- Windsurfing is a total body sport and requires strength/ agility/ balance and endurance : For doing windsurfing tricks it requires Power
- Power is fun!
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