Exercise progression means continually
overloading the body's system by changing the exercise stimulus. Increasing weight and/or repetitions is one way to
progress, but shouldn't be the only way. Your body adapts to one particular
type of exercises within 4-6 weeks, after that you'll experience diminished
return from your exercise program as you continue doing similar exercises and a
similar range of sets, repetitions, time under tension and stability. In
the case of aerobic fitness, if you continue training in a steady state. You
also expose yourself to the same kind of repetitive stress injuries as factory
workers when you continually do the same exact movements and work at the same
intensity. Periodization is changing your training program at regular
planned intervals.
For best results, most
people should Periodize their training and cycle between 2-3 different phases
of training on a 4-6 week basis. If you've been focused on stable training such
as machines, lying on benches and/or sitting through your workout, try standing.
It increases core activation and targets a greater cross section of muscle
fibers. Once you've mastered standing, progress to exercises on a single leg,
or with balance boards and balls. Then come back to a more intensive stable
strength training routine. Or try plyometrics to increase power. Another
option is to include different types of training within each week. Instead of splitting between
muscle groups, try alternating workouts between strength, stability and power.
The
same above concept applies to players while they are playing tennis. Players
need to make their practise sessions challenging rather than hitting back to
back rallies while they are standing at one particular place. Make sure to
monitor your performance for every 4-6weeks.If there is no improvement,you need
to restructure your training programme. Remember, If you are doing any activity
over and over at the same intensity there will be no progression after a period
of time and might as well lead to a injury.
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