For maximum benefit during physical fitness

A physical training program is divided into three phases: preparation, conditioning and maintenance. The start-up phase for different people depending on their age, physical activity and physical back.Young, healthy can jump right into the treatment phase, whereas regular physical exercise may already be in phase. Factors, for example, the measure of inactivity, injury or illness, you can deposit in a maintenance phase of cooling. People who are not physically active, especially when 40 or more years, it must be said at the start of preparation.PreparationThe preparation phase of the system allows both cardiovascular and musculoskeletal accustomed to the movement, preparing the body for the investment period. The work at the beginning of moderation should be. For the low rate of progression to a higher level of fitness is to be achieved and an increase in frequency, intensity and time.First, the low-conditioning must be done on foot or, if necessary, three times a week at a moderate pace comfort, that their heart for 10 to 15 minutes. To learn more about what you do not fatigue or muscle pain days after exercise. Thus, the extent of cardiovascular disease in the course of this meeting from 16 to 20 minutes and or increase the heart rate by increasing the speed. If you think that breathing slowly for a walk.The preparatory phase for improving muscular endurance and strength with the force should be simple and progressive. Beginning weight trainers for example, from 8 to 12 years, all major muscle groups of the body. It is only slight weight in the first week (which means that the first two or three workouts). This is very important because you must first learn the correct form for each exercise.Lightness that will also help reduce muscle pain and reduced the risk of damage to muscles, joints and ligaments. During the second week, it should be progressively heavier weights on the resistance of each year. By the end of the second week (four to six workouts), you need to know how much weight as you can do, from 8 to 12 repetitions to muscle failure for each exercise. At this point, the installation starts.Conditioning phaseTo select the level of fitness, you need the amount of movement and or the intensity of force and or the resistance increases. To improve cardiorespiratory endurance, for example, you must have the length of time that you run. It is necessary for the preparation and the gradual increase in the duration of one or two minutes for each week until you can be 20 to 30 minutes.At this point, it's possible the intensity and level of wealth you want. You must train at least three times a week and takes no more than two days between sessions. Weight training, treatment is usually initiated in the third week. It is necessary to apply a rate of 8 to 12 repetitions for each of the selected resistance exercises. If you can do over 12 repetitions of an exercise, you increase the weight limit for the year by about five percent, you can not just 8 to 12 repetitions.This increase in intensity of the process throughout the investment period. As you progress, and even more, while only one set of each exercise, there is no need to do to you, rather than a series of exercises. If you stop making progress in a series, you must use another set of exercises in which progress has slowed. The training continues, you can use to increase the rate to three in favor of the new increase of resistance and or muscle mass.For maximum benefit, you need muscles three times a week with 48 hours rest between sessions for each muscle group. It helps on a regular basis in another type of motion of a muscle or muscle group. This allows for diversity and ensure a better development of force. The phase transformation ends when all personnel, starch objectives have been achieved.StageThe maintenance phase is the high level of fitness to the facility are met. The emphasis here is one. A well-designed, 45 - 60 minutes of training (including the Warm-Up and Cool-down) on the right intensity three times a week is sufficient for almost all the necessary physics. This training gives time to stabilize the flexibility, strength cardiovascular, muscular endurance and strength. However, training may be necessary to achieve and maintain peak levels of fitness.Of course, if you, at this level, maintaining an optimal level of welfare should be part of your lifestyle and must continue for life.