To improve your fitness, you need to increase your workouts gradually. The initial condition, improvement, and maintenance stages are the most common stages of progression.
What’s the initial conditioning stage?
This stage usually lasts about six weeks and familiarizes the client with exercise training. This phase should include stretching, light resistance and low-intensity aerobic exercises.
Your clients should increase the duration and intensity of their exercise. Some clients may skip the initial stage of the exercise program if they feel strong enough to adapt to the various modes.
What’s the improvement stage?
This stage typically lasts from four to eight months and is faster than the initial conditioning stage. This stage focuses on increasing the intensity, duration and frequency of exercise until the client reaches their fitness goals.
What’s the maintenance stage?
This stage is intended to maintain the level achieved in the improvement phase. This maintenance stage should be maintained on a long-term, regular basis. It is unnecessary to exercise as much to maintain a client’s fitness level, but it is sufficient to improve certain fitness components.
This allows clients to reduce the frequency of a particular type of exercise and replace it with other forms of activity. For example, at the end of an improvement stage, a client might be running five days per week. The client may reduce their jogging to two to three days per week, and other cardio can supplement it.
The appropriate exercises for each stage in the progression
Different exercises are beneficial for different people depending on their injuries and fitness. A large person with a lot of muscle mass will find rowing more beneficial than running, as it has less impact on their joints. Running is, however, more susceptible to injury because it involves constant impact.
When should be trained?
Everyone has their preferred time to exercise. You will lose your glycogen stores overnight if you start training in the morning.
You may prefer to train in the afternoon if you are trying to improve your energy levels. You may also want to get a good night’s sleep by training later in the afternoon towards the evening.
Cardiovascular training can be used to improve your well-being, whether you are looking to race a marathon or take part in a triathlon.
Cardiovascular exercise is good for the body because it encourages weight loss, strengthens the heart and lungs, and makes them more efficient. It can increase bone density, decrease stress, and reduce the risk of some types of cancer and heart disease.
Cardiovascular exercise can reduce depression, increase confidence, improve sleep patterns, and give you more energy to tackle challenges at home and work. It can also lower blood pressure and cholesterol.
Cardiovascular exercise is essential for athletic performance. It will help the heart recover faster and metabolize glucose more efficiently to provide the muscle with the energy they require. Cardiorespiratory endurance is a key component of physical fitness. It is the ability to exercise with large muscle groups and at moderate to high intensities for a long time. Cardiorespiratory assessments should be part of every physical fitness assessment.
Personal trainers need to be able to explain the progression to their clients.