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If you've wondered how to get a more effective training
session, our coach Philippe is going to answer you. After having
graduated as a coach in France, he traveled to Spain to work as a monitor and manager at the l’Orange bleue
gym in Valencia. Today he tells you his best advice to make sure
you're training effectively and to motivate you to keep exercising.
L’Orange bleue: What should be done before training to make it effective and optimize
the results?
Philippe: "The most essential thing is to set the goals. Then, the task of the monitor is to create a routine focused on your goals and the profile of the person. It's not just creating a routine that suits you, but also likes it. In this way, in our gyms we make sure to meet the person before creating their routine. The notion of pleasure while someone trains is very important, because it is what will allow him to continue and achieve his goals, not surrender. It should therefore be remembered that we should not think in the short term, but in the medium or long term because the results take time to see. Hence the importance of doing a pleasant training.
How to optimize the duration of the training?
"This depends on the type of person and its objectives. People currently have less time and want to see the results faster.
For this, the key is to perform shorter but more intense trainings, with less time
of rest, because they show results faster than during a two-hour session. However, this depends on the level of the person, because in these types of
intense training there are more injuries. Thus, if you are
for example a person who has a good training technique, a 40-45-minute session will
allow you to work effectively.
If you want to work force and increase muscle mass in a short period of time, the idea is to focus the training towards full movements in which all joints
are sought to move, such as burpees, because you train the muscles of the whole
body and make you gain time. We also need to implement the weights, the key is to reduce repetitions and increase
weight, as long as the technique is good and the person is comfortable with the movement.
Also, I would also like to emphasize that for
a routine to be effective, this must be constant.
The worst thing is not to do anything. Therefore, either a HIIT training or a
functional type, it is best to devote at least 3 times a week 45-minute
routines to try to work all muscle groups and thus return the stronger body."
Is it important to change the exercises?
"There are people who like to have an order, have everything
controlled and don’t like change. Therefore,
this type of person can continue to do their routines that
makes them feel good. Only, after two months, I recommend changing some
exercises or some routines, in order to get results
and adapt to the level of evolution they have reached.
On the contrary, those people who are bored of always
doing the same routines may vary. For example, in a week you can divide
trainings by muscle groups into the guided machines, the next week work more than all functional exercises with mancuers, free machines,
etc.
Targeted classes are also an ideal tool to discover new ways
of training, and there are different types of classes for all types of objectives and profiles."
Are there foods or supplements to privilege before or after a training to make it even more effective?
"We have a scheme that we constantly use, in which we integrate food,
objectives, training, sleep and finally add-ons.
If you have an adequate training for goals and a good diet,
you will achieve your goals. Add-ons are just a tool that can help us but only if we really need them.
If you realize that with your food and training it is not enough, you could ask for an appointment with the nutritionist or with someone specializing in this topic so that it advises you
the right complement."
How to know if we have done an effective training? Muscle pains after exercise are a sign that training was productive?
"Many people think that if you have pains you were efficient and if not,
it’s because you haven’t worked well. Sometimes these muscle pains also occur because your body
is not used to making a type of motion. So if you are constant with exercise and do
not feel these pains, it is not that you have not done an effective training, this also means that you are progressing and that your body is adapting.
In order to know if you have results, it is best to listen to your
body and feel the changes you are having, if you feel better or stronger.
For example, if you have to climb the stairs every day and you realize that while time
passes you get tired less, that means that the trainings you have done have allowed you to
improve your cardio or your resistance.
But if you are not improving, I recommend you to do an analysis of what you have done to
find out where you are failing."
What are your tips for not demotivating during training?
"The key is to find a form of training that you like,
because doing trainings that you don’t like will cause you to give up easily and then, not achieve your long-term goals.
In such a way, find an activity that you like and involve in your routine.
For example, walking, riding bikes, working with the weight of your body, weights, yoga, pilates, anything that makes
you feel good and allows you to be constant.
The idea is also to defy each day more to evolve in your training.
Music is also a tool to keep you motivated, on YouTube you find a variety of playlist to train.
On the other hand, given the situation and if you have more time, try to take
that time to prepare your meals, try new activities, challenge yourself, everything you couldn't do before you didn't lose
motivation.
In addition, we are happy to advise you, if the routine we
gave you at the gym doesn't suit you or you're not comfortable,
we can advise you another type of exercises that motivate you.
Also visit my webpage; anavar
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