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Saturday, December 18, 2004

Periodization for optimal gains in physical performance

Rob's note: ah ha, this is what my trainer has me doing!
Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance. Some proven benefits of periodization are improved muscular endurance, strength, power, motor performance, and/or muscle hypertrophy. The goal of periodizing an exercise program is to optimize training during short (e.g., weeks, months) as well as long periods of time (e.g., years, a life time, or an athletic career). Using periodization, a competitive athlete is able to peak physical performance at a particular point in time, such as for a major competition. The same concept works if your goal is overall health and fitness. Periodization will help maximize results in a minimal amount of time!

Many training variables can be manipulated in an attempt to optimize the exercise program: the number of sets per exercise, repetitions per set, the types of exercises, number of exercises per training session, rest periods between sets and exercises, resistance used for a set, type and tempo of muscle action (e.g., eccentric, concentric, isometric), and the number of training sessions per day and per week.

Rob's note: I think is what my trainer calls "... going to kick your ass"

In a periodized exercise program, the terms volume and intensity are frequently used. In weight-training programs, the term intensity refers to the weight lifted in relationship to a maximal strength level (e.g., one repetition maximum), or a multiple repetition maximum (e.g., 10 repetition maximum). In a running or conditioning program, intensity is often used to describe a percentage of an age predicted maximum heart rate or Vo2 max. In general, the higher the intensity, the lower the volume of a particular exercise or workout. The term training volume is used to reference the total number of sets, reps and exercises performed in a strength training program and the distance and/or time of a conditioning program .

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Rob Coopers Fat burning tips In 1990 Rob weighed 475 pounds and was able to burn almost 300 lbs of fat in just two and a half years. Rob does weight management coaching from his office in Edmonton Alberta Canada. Rob's diet is based on a "System Specific Organic Whole Food" line of foods along with various fat burning, muscle building tips from Tom Venuto. Tom's Philosophy is very similar to Rob's and he's happy to recommend them

Rob is currently using the Seven Minute Muscle Workout program.



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