Here are five stages of physical fitness and the obstacles ahead

Well-known examples are the four metallic ages (gold, silver, bronze, and iron) as introduced by Hesiod in the seventh century BC, Daniel’s dream of the four kingdoms and its interpretation (Babylonian, Medo-Persian, Macedonian, and Roman monarchies), the Buddhist idea of the threefold periods (the true law, the

Periodization is a systematic way to plan your training for the entire year The 3 phases of preparatory, competitive, and transition divide the goals of training into seasons

• The Pre-Contemplative Stage This stage happens long before you sign up for exercise classes or join a fitness center
• The Contemplation Stage
• The Preparation Stage
• The Action Stage
• The Maintenance Stage

There are 4 major reasons to use principles of periodization in your training programs: The Principle of Accommodation, The General Adaptation Syndrome, scientific study, and the fundamental relationships between different physical qualities

SINGLE PERIODISATION IN SPORTS:- In single periodisation the sportsperson attains peak form once so as to put up the best performance in a most important competition of the year

The task of historians is to identify the sources that can most usefully contribute to the production of accurate accounts of the past Periodization is the process of categorizing the past into discrete, quantified named blocks of time in order to facilitate the study and analysis of history

A basic example of a linear periodization setup is the popular five sets of five repetitions on core exercises such as squat, bench, deadlift, and power clean Add five pounds for upper body movements or ten pounds for lower body movements every training session in a progressive fashion until plateau

A mesocycle represents a phase of training with a duration of between 2 – 6 weeks or microcycles, but this can depend on the sporting discipline

Most periodization systems are best suited to intermediate and advanced weightlifters, not beginners A simple way to periodize your training is to gradually increase intensity (load) and decrease volume (sets or reps) as you move through training period, delead, and repeat

linear periodization

If your goal is to improve your muscle mass, plan to progressively challenge the body by using three distinct phases of training: Foundation phase, Hypertrophy phase, and Firming phase Each workout should last about 45 minutes to one hour, including a proper warm-up and cool-down

A multi-joint exercise has more than one joint moving at once An example would be a bench press or push-up compared to a triceps press down that only has one joint moving The American College of Sports Medicine recommends that large muscle group exercises generally be performed first in a training session

Periodization is a system of training used to prevent overtraining and reduce the risk of injury by progressing slowly from one phase to the next You start by using light weight (or just your body weight) and performing more reps; and you gradually progress to heavier weight and fewer reps

Daily undulating periodization refers to using different loads, reps, and sets in a resistance training program on different days of the week The purpose behind daily undulating periodization is to get your body to respond to a variety of different challenges rather than focusing on only one challenge at a time

The /b> method popularized by Jim Wendler is a tried and true strength program that focuses on the basics: squat, bench, deadlift, and overhead press The program highlights those main lifts since they have such a large carryover to other lifts in the gym

linear model

While linear periodization typically involves staying in the same loading zone over an entire mesocycle before transitioning into a different loading zone, undulating periodization can change the loading zone on a daily, weekly, or bi-weekly basis

Frequency measures how often you complete your workouts and intensity measures how hard your body is working during each of those training sessions

In order to get the maximum out of your training you need to apply the four key principles of training – specificity, progression, overload and individualisation – to what you do

Exercise is categorized into three different intensity levels These levels include low, moderate, and vigorous and are measured by the metabolic equivalent of task (aka metabolic equivalent or METs) The effects of exercise are different at each intensity level (ie training effect)

Studies have shown that working out at 7 am, compared to later in the afternoon or evening, may help individuals get more quality sleep at night One more argument making the case for a workout first thing in the morning is that exercising on an empty stomach could burn more fat

2 Train your abs every single day Just like any other muscle, your abs need a break too! That doesn’t mean you can’t activate your ab muscles during your warm-up with exercises like Planks, Inchworms, and other balance and stabilization exercises, but you shouldn’t train them every day

Exercising on an empty stomach could be better for you than doing so after a meal, according to a study Men who had a workout before breakfast lost more fat than those who did so after the first meal of the day, scientists found

It’s often recommended that you work out first thing in the morning before eating breakfast, in what’s known as a fasted state This is believed to help with weight loss However, working out after eating may give you more energy and improve your performance

Without enough fuel, you can’t perform at your best “When energy and intake is too low, it really cannot support the demands of health and high-level performance,” says Ansari For endurance athletes, it means running out of gas more quickly while racing or out on training runs