Scheduling your workouts: Importance of exercise periodisation.

  Have you ever felt that you are not getting the results you expect even though you are training hard, your body composition stops improving and you feel like you are in a plateau? It is possible that the reason is the lack of periodisation in your exercise regime. This can cause the feeling of...

 

Have you ever felt that you are not getting the results you expect even though you are training hard, your body composition stops improving and you feel like you are in a plateau?

It is possible that the reason is the lack of periodisation in your exercise regime. This can cause the feeling of overtraining and cause your system to plateau in times when you are trying to make changes.

 

The need for exercise periodisation was derived from the general adaptation syndrome discovered by Dr. Hans Selye. It states that a persons response to stress, physical or mental goes through a predictable series of responses: alarm, resistance, and exhaustion.

 

As fitness trainers periodisation is one of the most important elements that we need to take into account while constructing programs for our clients.

 

You shouldn’t just work as hard as possible all the time. That would not produce the desired effects and it could even exhaust your system and result in short/long term injury that can affect your daily schedule and routine.

 

We can deliberately manipulate variable training principles by changing your sets/rep range in your resistance training or simply varying the type and frequency of group classes you attend for a specific time period.

 

Periodisation is how a training program is broken down into these time periods to organise training goals. The three components of periodisation are macrocycles, mesocycles and microcycles. A microcycle is the shortest of the three and can be planned for a week. A Mesocycle is a larger period than a microcycle. This period can be about 4-6 weeks in duration. A macrocycle is the largest of the three and consists of a whole season.

 

For optimum results it must be planned out in advance with your Sanctum fitness instructor based on your goals, fitness condition, age and medical history. Periodisation can be utilised for improving your body composition, wellness as well as performance in your favourite sport or athletic activity.

 

Feel free to consult with our fitness instructors regularly for your periodisation scheduling using our very own Sanctum app, or choose your favourite personal trainer that will guarantee a much more personalised and diverse schedule to insure that you are making the most of your time at Sanctum!

by: Stavros S.

 

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