Get in Shape
A long time ago being fat was symbol of health and even good social status. Today’s people are taking care of what they are eating or drinking. Most people want to look skinny. If you are fat, you don’t look very attractive.
Getting in shape is something that in these days is as important as health. I want to let you know an excellent way to get in shape, Periodization. This is a method that was developed in 1970 by the Russians. It is excellent to any competitive person trying to get in shape before a tournament, or to any person that wants a better and healthier life.
Periodization consists of five phases. Get in Shape.
1. The Aerobic Phase:
Consist of four weeks practicing five or six days per week thirty (30) minutes per day. To get in shape during this phase you need to be running, cycling, or cross-training with other sports. For example, if you are tennis player during this phase don’t even touch your rackets; practice any other sport such as basketball. This is known as endurance work.
2. The Preparation Phase:
This consists of four weeks like the Aerobic Phase. Endurance work is reduced from thirty (30) to fifteen (15) minutes five or six days a week. This is for any person. If you are a competitive person it is commendable non competitive practices and focuses mainly on drill work. For example if you are a tennis player work on drills only, do not play sets or matches.
3. The Basic Strength Phase:
This has duration between three and five weeks. You can decide by yourself how long you want to work on this phase. Endurance work is reduced now to only two days a week, thirty (30) minutes each session. To get in shape during this phase you need to start to work sprinting one to three minute intervals two or three times a week. For competitive persons, the focus is on gaining strength, movements specific to your sport and laying the foundation for power and high intensity work required in the speed and power phase. Some competition is now added after each work out session.
4. The Speed and Power Phase:
Duration of three weeks. Distance running is now limited to one twenty (20) minutes session per week and sprint work is introduced using fifteen (15) to thirty (30) second intervals of maximum effort. To get in shape competitive players in this phase start to work with weights. Running and competitive plays simulating match play are the main training activities.
5. The Peking Phase:
This Phase for a non competitive person could have duration of two weeks. To get in shape during the peaking and maintenance phase, power, strength, and speed are peaked by reducing the volume and increasing the intensity of workouts. Endurance work is suspended and interval work of fifteen (15) to forty five (45) second duration is maintained until a few days prior the competition.