Now that we're 29 days into the New Year, ask yourself, “How am I doing with my fitness goals?” Answer honestly. If your answer isn’t what you had hoped it’d be, maybe identifying a type of training that best suits your goals can help.
Earlier this month, I talked about neural training and bodybuilding, which both are ways to increase muscle size and strength. But for some, building muscle size and strength may be a secondary goal to simply dropping a few pounds. If this is the case, glycolytic training might be ideal.
Glycolytic training is moderate to high intensity, and it’s very similar to circuit or superset training, in that two exercises are performed back to back with little or no rest for muscle groups. This helps keep your heart rate up for the entire workout, which leads to more calories being burned.
Beginners should start with four to six exercises with a minute rest in between, and more-advanced trainees can opt for more exercises with less rest times. Regardless, this type of training leads to a drop in body fat and body fat percentage. Because of the intensity associated with glycolytic training, trainees are reminded this can be tiring and to be cautious of overexertion.
Progressive movement training also might be an option - especially if you want some increases in strength. This is a high-intensity, low-volume workout that includes longer rest periods. Trainees pick a weight over their current one-rep max - the maximum weight that can be lifted in one attempt - and only do the exercise about a quarter of the full range of motion. As weeks progress, trainees add an inch or two to the - thus the progressive name. Continue adding in increments until a full range of motion is reached.
This option is ideal for exercisers who have hit a plateau on a certain lift for more than six months. The squat, dead lift and bench press are the most common types of lifts used. Again, train smart. Since such a heavy load is being lifted, use a weight belt, perfect your form and limit training to once or twice a week.
And finally, you’ve probably heard the term athletic performance - especially if you’ve tried to increase your results with sprinting, throwing and jumping. Athletic performance involves Olympic-style lifts, neural training and bodybuilding. The intensity is moderate to high, volume varies and rest periods are moderate. The idea behind this training is to move moderate to maximum weight as explosively as possible, which works muscle fibers that directly relate to increases in sprinting, throwing and jumping.
Having a qualified coach or personal trainer is a good idea for this type of training, as Olympic lifts, specifically, are highly technical and take some time to learn how to do correctly. Rotate Olympic lifts with strength exercises, such as squats and bench presses, for optimal results.
Remember, too, that a program is only as effective as long as you’re getting results. If it’s not effective, try changing things up.
Adam Henderson is a senior fitness specialist at the Blount Memorial Wellness Center at Springbrook. For specific-training related questions or personal training options, call the center at 865-980-7100.