5 steps to more effective fitness training! What is worthwhile and what is not!

Imagine the most advanced and smart robot in the world. Now describe him throwing a ball to the basket! Keep this image in mind and open a new window next to which you depict a basketball player doing the same movement. Compare the two!

5 steps to more effective fitness training! What is worthwhile and what is not!

Athletes Achieved or Not Our movements in real life are complex and usually involve several joints, several muscle groups, and they occur on several levels of movement. Prepare yourself through your fitness training for the real thing while improving all the components of physical fitness. Your fitness training can also be streamlined! Want to hear how?

Here are some tips:

1. Avoid marathon training of 60 minutes or more!

The length does matter! You have indeed guessed! I’m talking about the length of your fitness workout! Do less, get more! Sounds like a joke to you? This is really not the case!

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In the US, our bodies have a window of about 30 minutes to produce the maximum amount of anabolic hormones, which build muscle mass, such as testosterone, as a result of intense training. The turning point is after about 45 minutes when the anabolic hormones take the place of the catabolic hormones For a decrease in muscle mass!

So the solution seems pretty simple: shorten the workout! But if you want to train the whole body as one system (Total Buddy Workout) to maximize results, you have probably already started playing simple math and try to solve the dilemma: In traditional strength training, it takes 10-15 minutes to finish only the first exercise built for the purpose from 4 sets Of 10 repetitions if you take into account the fact that the rest time that the body needs before returning to the same exercise is 2-5 minutes (depending on the goals of the training)! Something goes wrong: you can only do 2 exercises and finish the workout!

The answer is simpler than you thought: perform sets of different exercises that each work on a different body part alternately. In other words: cyclical training.

Take, for example, a 6-exercise cycle training: it usually takes about 30 seconds to perform a set of 10 repetitions of a particular exercise. Add 15 seconds of rest between sets and another 60 seconds at the end of the round for exhaustion, and after about 4.5 minutes, we went through all 6 exercises, which allows us to return to the first exercise because the rest time on this body part is over and so on! 4 rounds and the task is complete: Lightning-breaking training for about 22 minutes! Of course, this does not solve us from doing the pre-warm-up workout and also the stretching at the end, but we still saved half the time!

2. Incorporate multi-joint exercises into your fitness training

No doubt you have experienced single-joint exercises such as knee flexion/knee extension (involving only the knee joint) or elbow flexion/elbow extension (involving only the elbow joint), and you have felt the muscles being flexed! No doubt it works very well, but if you want wider muscle activation, higher load, and therefore also more calorie-burning, put into your workout routine multi-joint exercises with functional movement patterns that await the movements in real life!

There are 6 elementary movement patterns on the basis of which the exercises can be cataloged according to the central joint that is activated during the performance:

Hip- Dominant

To this category can be assigned all the exercises that work on all the muscles of the back chain (buttock muscles, biceps, erect back), in which the main joint that is activated is the hip joint. (Examples: deadlift, pelvic raid, swing exercises)


These are exercises that involve the chest muscles, the front, and middle shoulder, and the triceps muscles when the movement pattern is of pushing/pressing, and the main joint used when performing the exercise is the shoulder joint. (Examples: push-ups, all variations of chest and shoulder presses, parallel)

Knee- Dominant

The main muscles involved in this exercise category are the quadriceps, and the central joint is the knee joint. (Examples: all variations of Scout and Lange)


The main muscles that are activated: the broad back muscle, from the shoulder blades, the biceps arm muscle, and the forearm muscle.

Activated central joint: shoulder-shoulder

Exercises in the category have a pull/paddle pattern (examples: tension raises, all variations of pull and paddle)


The main muscles that are activated: the core muscles, the thigh muscles, and the shoulder muscles.

chopping (examples: all variations of the static abdomen, exercises

Total Body

These are exercises that involve upper and lower body muscle groups and are actually a combination of the categories mentioned above.

(Examples: Scout variations combined with shoulder press, Lange combined with bending elbows against weights, swing exercises)

3. Combine exercises that are performed on several levels of movement.

We often perform exercises in a specific movement plane, usually in the sagittal plane, which crosses the body along with it, divides it into two symmetrical parts, right and left, and allows up-and-down and back-back movements (classic examples are the squat and chest presses).

In our daily movements, on the other hand, we make movements in 3 planes of motion: the sagittal plane, the frontal plane (out the human body laterally to the front and back, which allows side-to-side movements), and the horizontal plane (out the lateral body to the lower and upper part).

Take the lunge exercise as an example to illustrate: the front lunge is performed on the sagittal plane, the lateral lunge is performed on the frontal plane, while the lunge with lateral rotation is performed on the horizontal plane.

Combining all the variations of the exercise that take place on all levels of movement allows for a more functional workout, contributes to improving the overall posture of the body, and lowers the chances of injuries outside the gym. In addition, due to the activation of a greater number of muscle groups, a greater increase in muscle mass will be achieved overall, a sharper increase in the resting metabolic rate, and consequently also a greater calorie burning!

4. Introduce functional elements into your training routine

There is no doubt that fitness equipment greatly facilitates the selection of our training programs: approach and lift / push/pull/row/fight / keep away. There’s no simpler way! The muscle responds, the sweat goes down, and the satisfaction goes up! Problem: Track and range of motion are limited by the fixed pattern of the device, activation of specific muscle groups, and minimal activation of the stabilizing muscles! If your goal is to work on a specific muscle – go for it! If you are looking for more functional training, which activates and strengthens the core muscles, improves flexibility, coordination, and posture, and increases range of motion while burning calories and building muscle mass. Introduce functional accessories into your training routine, such as free weights, calves, calves, surfaces. Bosso, jumper, pitas), pitbull, TRX, and rubber bands and start maximizing the use of the most important tool in your arsenal: your body! Bodyweight training, with or without accessories,

5. Change your training routine every certain period of time

The basis for this statement is quite simple: the human body constantly strives to reach homeostasis, and therefore, by virtue of adaptation, the intensity of the response to those stimuli will decrease after a certain period.

If your life is completely devoid of exercise, everything you start will cause a certain reaction of your body, even if it is moderate activity. If you train with weights and start gaining weight, your body will build muscle mass to cope with the new loads. If you shorten the rest times between sets (in cyclical training) or increase the intensity of training, change the method or challenge the body with a complex or unique exercise – your body will respond, it will use its existing reservoirs to adapt (burn fat) or build new reservoirs (mass Muscle) and the expression of this is actually the goal of your training: change!

How often is it recommended to change the training program? This, of course, depends on both the genetic makeup of each trainee and the nature of the training. The general recommendation is for 4-6 weeks.

How do you change the routine without trying to invent the wheel? Increase the pace, increase the weight, perform variations with a higher degree of difficulty of your favorite exercises, combine two or more exercises that you know and love to do; in short, be creative and give your body a new task each time! Eventually, he will adapt, so keep challenging him!

In conclusion, even if you really like your fitness training, you can always add something small that will take you one side forward!

So let’s see some variations of functional training programs that incorporate the elements mentioned:

The training is made up of 6 stations. At each station, a set of 30 seconds of work is performed. The rest period between stations is 15 seconds. At the end of the round, rest for a minute. The whole cycle should be performed 3 more times according to the same wording. Duration of training: 22 minutes. Pre-warm up the workout and stretch at the end. It is important to remember that if your fitness level does not allow you to perform the 4 rounds, do as much as possible and gradually achieve a perfect performance.

A. Functional fitness training that can also be performed at home

Station # 1: Basin Raid. Tip: You can increase the difficulty level of the exercise if your legs are on a higher surface than the rest of the body (chair, bench) while performing the exercise.

Station # 2: Push-ups with sideways movements. Tip: Adjust the difficulty level of the exercise to your fitness level. It is recommended to increase the level of difficulty progressively. Difficulty levels: push-ups with the knees bent on the ground / regular push-ups / complex variations such as push-ups with rotation of the hand (in the shape of the letter T).

Station # 3: Dynamic Lange. Tip: You can vary and make a different variation in each of the rounds, i.e., front/side Lange / lane with rotation to the trellis to train the body in all planes of movement: sagittal, frontal, and horizontal. It is also possible to start with a static lunge and to increase the level of difficulty, add weights, and in the last stage of progress, perform the exercise in motion (dynamic) with weights.

Station # 4: Standing rowing against weights. Of course, you can work with different weights.

Station # 5: Static belly variation – face to the ceiling. Exercise for training the core muscles. Tip: The exercise can be performed at different levels of difficulty: palms on the floor/elbows on the floor / one leg held in the air.

Station # 6: Weightlifting Combination Combined with Shoulder Pressure – “Total Buddy Workout” Exercise

B. Functional fitness training suitable for the gym

Station # 1 : Deadlift against a pole. Tip: You can work against bodyweight first.

Station # 2: Chest presses against weights on a stable ball. Tip: For a lower level of difficulty, you can perform the exercise on a bench instead of the posture ball.

Station # 3: Squat against weights

Station # 4 : Power outages

Station # 5: Stomach static side of the Bosu + rotation .tif: You can download the degree of difficulty of the exercises by giving up the use of Boso and/or rotation

Station # 6: Skoat against weights + Bending elbow and shoulder. Knot each glass. Tip: You can lower the difficulty level of the exercises by giving up the use of Bosso.

C. Training combined with functional accessories

Station # 1: Cattleballs Swings

Station # 2: TRX – Atomic Push-Up

Station # 3: TR X-Balance Long

Station # 4: TRX-Rowing Narrow grip

Station # 5: Static Stomach

Station # 6: Squat against Catbells combined with a shoulder press

Note: The programs are built for trainees with good health only! Before beginning any training program, a qualified physician and fitness trainer should be consulted.

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