Many people want to get in shape quickly and it could be tempting to duplicate the training program followed by elite athlete. However, for amateurs, this could cause over-training and various issues. Novice sports enthusiasts could already experience significant improvement in fitness and stamina by following standard training regime. After an intense training, our body need to recuperate and repair micro tear in the muscles. As we proceed, we will be forced to reduce our frequency, because the discomfort and pain could prevent us to workout harder. Instead of adopting intense training regime, it is more effective to work out smarter. In reality, we could gain progress during the rest period, because it is the time for our muscles to get repaired and modified to prepare for the next training session. Proper combination of intensity and recovery should be an essential component to build strong muscle. Amateurs could mimic the training programs adopted by professional athletes, but they need to reduce intensity and duration to avoid problems.
Elite athletes have well conditioned body and they require shorter time to rest and recuperate. Their muscles have been more developed and can withstand abuse of intense physical activity. Proper training techniques are essential and studies show that warm ups followed by a working set is nearly as effective as performing multiple sets. These strategies should allow us to gain more results with less effort and in a shorter time. Some professionals advocate low-volume, very high-intensity training. It is believed that intense training is more beneficial than less intense one, even if the former is performed at shorter period. There are three components to physical exercise: Frequency, volume and intensity. Of these three components, intense training is more forgiving. It appears that if we reduce intensity, muscle mass gain will become slower. In fact, increasing the volume (duration) and frequency won’t make up for the lower intensity. Also, if we increase the volume or duration significantly, it is possible that we will unintentionally decrease the intensity.
Amateurs should consult professionals and experts about making their muscles bigger and bigger. There are many exercises and sets that they may need to perform. Once they have completed early parts of the workout, we should try to look for ways to improve muscular endurance. It can be a limiting factor for both medium- and high-intensity training. High-intensity training program should be increased progressively and it’s a key factor in our strength development. Also, high intensity physical activity appears to be essential for fat loss. Burning fat isn’t only about converting fat layer into usable energy by performing physical activity for a specific period of time. High-intensity training will fool our body into thinking that we need spend so much energy in a short period of time. This will boost metabolism and fat can actually be converted into energy. In general, high-intensity training is appropriate for modern people with busy lifestyle, especially those who can’t find the time to jog around in the morning.