As much as a proper warm up and cool down and flexibility, cardiovascular, and strength training are essential to an effective workout regimen, so are progressive overload and periodization. Progressive overload ensures that the program continues to challenge you over long periods of time in order to meet your specified goal. It is important to match any increase in training with an increase in rest and boost strength prior to increasing the overall load. Periodization refers to the planned variation of a program over time. You can’t expect to continue to get results if you do the same workout over and over again. It can be really easy to change up your workout. For example, refer to this previous blog. Repeat the same strength exercises but in a different order and add 3 more repetitions for each one. To mix up your cardio routine, choose a piece of cardio equipment you haven’t used in a while. If you’re cramped for time, don’t worry! A rowing machine is a great way to get a strength and cardio workout at the same time.
Check out this site for an overview of Progressive Overload Training. Every peak (shown with a downward pointing arrow) symbolizes a training session or a workout. Directly after each workout, performance drops while your body recovers. Once it has fully recovered, you are in your peak performance time. Follow this with another difficult training session; performance drops again while your body recovers. As you can see in the graph, your performance increases over time using Progression Overload Training. Keep it up and join us next month for Free Workout Fridays!
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