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FITNESS TALK
Go for periodic workouts
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GYM training sessions should be divided properly for maximum benefits
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Even though the world over, people are lapping up the benefits of weight training, common people in small towns in India are still quite ‘scared’ to enroll in gyms. This hesitation stems from the attitude of several ill-informed trainers, who always push their clients too hard in every training session. But this does not mean workouts should only be easy and fun-filled. What needs to be realized is that an intensive training through the week and year is not really necessary. Rather it should be avoided.
Modules
Eight-time champion of the Mr. Olympia title, Ronnie Coleman says that he splits his training into three or four phases every year. Each module has a specific goal like gaining an inch of muscle on a select body part or losing a couple of inches around the waist and so on. The module that immediately follows the world championship event is generally a moderate one.
Coleman says that such a drop in intensity helps him to “re-charge” his batteries and recover better. Founder/director of ‘International Sports Sciences Association’ Fredrick Hatfield describes this as “periodisation technique.” Several research papers have firmly stated that periodisation guarantees results, irrespective of whatever your goals are – losing flab, training for sports or building massive muscles.
Training adaptation
A recent issue of Strength Conditioning Journal highlights that “inadequate recovery interferes with force-generating capacity of the muscles and training adaptation. Periodisation uses a variety of sets and repetition ranges, and rest intervals between sets. It also juggles the amount of weights used in each phase.
This ensures optimum recovery and trains all types of muscle fibres, ensuring better development in muscle strength, tone, performance and mass. The ideal combination of exercise and rest depends on the goal of the programme and the adaptability of the athlete (i.e., the ability to make gains from weight training).” By keeping each module different, every three months may place a different kind of demand on the body.
Talk to your trainer about your goals and draw up a battle plan. Making science your training partner at the gym is the in-thing.
C. LAKSHMI KUMAR
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Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
Madurai
Mangalore
Puducherry
Tiruchirapalli
Thiruvananthapuram
Vijayawada
Visakhapatnam
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