Learning – Definition

Sports training is a process in which various measures and procedures are aimed at changing the state of sports results in accordance with a specific goal. Simply put: Someone sets a fitness goal and consistently works towards it using the right exercise.

This supports and enhances individual performance. This definition of training should in no way apply to competitive sports only. Learning in this sense can also be spoken of in leisure sports, in the field of prevention and rehabilitation, in school or senior sports. Someone who wants to balance their predominantly sedentary office work and so goes for a run after work ends up just like an athlete preparing for the next competition.

And even a renter who conducts rehab after hip surgery can rightly talk about training. The main goal is the same for all three: improving physical performance and endurance, even if the performance of the workout is very different in intensity and duration. Due to the changing conditions of life, sports training for maintaining health is becoming more and more important.

Acute lack of exercise, poor nutrition, stress – all this can lead to numerous complaints and diseases (for example, cardiovascular diseases, diseases of the musculoskeletal system). A targeted training program can actively prevent such collateral damage, and in many cases, acute complaints can be positively influenced. But regardless of whether it is a man or a woman, young or old, fitness or competitive sports – the sports training program always works according to the same principles. The training cycle is composed of stress and fatigue followed by recovery and adaptation.

Principles of Learning

To build muscle mass and strength and improve endurance, the body must first be subjected to more intense and heavy loads than usual. The purpose of this training stimulus is to gradually accustom the body to higher loads. The degree of stress can be defined in different units and must be adapted to the performance level of the respective simulator. This can be divided into

• Intensity. Indicates the degree of effort and how it is performed.
• Distance: how many kilometers have you covered? How many kilograms did you lift? How long does the training take? How often are the exercises repeated?
• Duration: This is the time of exposure to stress (such as exercise or exercise sequence) in seconds, minutes, or hours
• Density: How often do you train? How long are the rest periods between individual exercises and entire training sessions?

When loading, be sure to give the correct impulses. Incentives that are too weak are completely ineffective, and incentives that are too strong harm them. Success is achieved if the muscles are always slightly higher than normal, so the level can be increased. This is also called the “progressive overload” principle. In practice, this means training is done with higher weights, more reps, longer or shorter recovery phases between training sets.

The second stage of the training cycle is fatigue. It is about straining the muscles to completely exhaustion without overwork. For example, a teaching technique can be easily rejected to create one or two repetitions of an exercise. You can do two or three partial reps with less weights on a regular training set, or continue the exercise – after running regularly – with the support of a partner or trainer beyond the point of fatigue.

If a muscle is so depleted, it urgently needs a recovery phase. The small cracks he has cut during training can only heal during the rest phase. The body uses amino acids to repair and build damaged muscle proteins. Without a sufficiently long recovery phase between individual training units, muscle growth is not possible.

If the muscle has had enough time to recover, the last step is adjustment. Due to the increased stress, the body looks for ways to do it the next time, followed by muscle building. Once the muscles have become accustomed to this stimulus, muscle growth stagnates. Then he will have to face new problems. This can be achieved with small changes. A jogger who can jog for an hour may find another route that is more mountainous and mountainous. Either he increases his pace or increases the duration of the workout. The strength athlete trains with a lot of weight, increases the number of reps and workouts, or changes exercises. With continuous training, no significant changes will occur.

Set a goal and then continue to success

Therefore, for successful learning, it is important to set a goal first. Losing weight, competing, or regaining a certain mobility status can be a good motivation to start exercising. If you know what you want, you can now work towards that goal with personalized training. Endurance, regularity and variety are the keys to success.