The Effectiveness of Trainings

Many people go to the gym every day for as long as disappointed with the results. In this article, we will consider why some athletes fail to achieve the desired results. We all want to start with an effective, but often do not know where and how. A good program includes exercises to strengthen the cardio-vascular system (CVS) and weight training. Below are the five factors that will help you with the design and implementation of an effective bodybuilding.

1. Intensity

Intensity – is a certain percentage or number used to monitor progress. Here’s the formula for strengthening the cardio – vascular system: 220 – age = maximum heart rate (MCHSS). MCHSS multiply by 65% ​​for beginners and 85% for the more experienced. This number is your goal, and indicates the level of heart rate, you need to achieve when performing exercises to strengthen the CCC. If necessary, increase the percentage. The best option for the control of heart rate, heart rate monitor will be buying. Although today many trainers already have these built-in appliances. Intensity for weight training should be 60% of the maximum lifting weight for one rep. If necessary, increase the percentage.

2. Frequency

Frequency – how often this week performed exercises to strengthen the CCC and weight training. Training to strengthen the CCC should be at least 3 times a week and a maximum of 6 times. And remember, Sunday – day off. As for strength training 2 times a week for beginners and up 6ti time for the more experienced. Do not forget about the rest and recovery.

Unfortunately, most beginners tend to make two mistakes: choose a program that does not match their level (too advanced), or complete lack thereof. “Too much too soon” leads to serious injuries, and jumping from one trainer to another, without having a plan with the sets and reps, at best, lead to insignificant results. The solution to this problem – to choose a program that will fit your level.

Without proper diet you wait a complete failure in achieving their goals. Food – is what gives us material to repair, energy and growth. It is therefore very important that you are familiar with the peculiarities of a good diet and used the framework to meet your goals.

Supplements will work only if your training program and diet is optimal. Remember, food additives – it’s just a supplement to the existing program and good nutrition. As soon as you will add value to all these aspects, only then can start to think about adding anabolic steroids.

Lack of proper rest

Muscle does not grow when you are training them. They grow when you sleep. Depriving yourself of sleep you lose the ability to achieve the desired results. Get a good night’s sleep and try to go to bed on time. Sleep should last at least seven hours. Follow this rule and you’ll be healthy and energetic.

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