Training and seasons

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    Training and seasons

    Hello bees! Tell us, does it make sense to distribute training according to the seasons? For example, in the winter, strenght and cardio, in the summer strenght and yoga or stretching?

    And how to effectively include different activities in the training plan, but take strength training as a basis? Is it okay to do strength training 2 times a week and alternate between HIIT, stretching, yoga, etc. as the third? And the power ones also twist in different ways - circular and classic, top, bottom, whole body, back? I prefer separate workouts more, as there is no time for a full workout every day, so, as an alternative, I want to additionally challenge and DD.


    My main goal is to gain a little mass for health and further maintain muscle tone, as a bonus, I would like flexibility, balance, stretching. How can you build a plan? I ask about different seasons because, as it seems to me, it gives the body an opportunity to get used to one routine.


    Sorry for the large number of questions today.

    I created three different topics so as not to get confused completely))

    #2
    All workouts need to be combined. It is definitely not necessary to perform them according to the seasons because it will not be effective.

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      #3
      tselik63 I like that idea. So what I'd do is as follows:
      Cold seasons = strength training and cardio at a slight caloric surplus to build muscle.
      Lead up to summer = Flexibility and circuit training while at a caloric deficit to lose weight.

      At the moment I'm looking to lose fat so my calories are low but I don't track them, I track my protein intake instead as protein is how muscle is built.

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        #4
        Kakarot , your idea is good but I would like to include strength always in order to have muscle tone. It seems to me that flexibility or balance will not give muscle tone, although I could be wrong. Is it necessary to combine a surplus of calories with strength training? At first, absolutely yes. I want to gain some weight, see when my health returns to normal, and then just maintain the weight, no more, no less.

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          #5
          Kakarot
          I looked again at your version of the training plan, in general, I like it! Only I didn't quite understand what you meant by the circular in the summer, what is this training-strength?
          And why is it better to add cardio to winter?

          Comment


            #6
            tselik63 so circuit training is when you do an exercise and then another with as little rest as possible for example push ups and then straight to squats then jumping jacks and it is usually done for time so 30 seconds each exercise with 10 seconds rest.

            Cardio during the winter is so that you don't build up excess body fat.

            A slight caloric surplus when strength training is a good idea as the body will need them to repair and grow. If your calories are low you'll lose weight and if they are too low you will gain weight as your body stores more as fat incase you don't eat for a while (the reason and science is hard to explain as I'm not a nutritionist).

            If you want to keep strength training in winter and summer then feel free to but don't keep the same exercises for exampleif you bench press in winter for 12 weeks but don't change it up every so often you will stall in gaining strength and if you do want to build size, even with bodyweight, it's a good idea to increase the resistance weekly (with added weight).

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              #7
              Kakarot workouts that are presented in the section "strength and tone", they also include exercises in a circle, but they are not circular, since there are no intervals, right?
              When I talk about strength training, I'm mostly talking about training with my own weight (I can't lift weights), or, you can consider stretching belts as an option. Can you tell me more about how I can try to gain weight with my own weight, how to increase resistance? From this week, I decided to try to take a free routine from the filter (3 difficulty, 2 level) and do one exercise to failure in each circle (if 5 laps, it means only 5 exercises before failure). I read on the site that with your own weight, this is the only way to increase weight, it works the same as if you work with extra weight.
              Can I change every week strength and tone workouts? Can I see mass effects because of this practise? I dont like the same traing.
              And a last question 😃 All nutrition rules for weight gain and strength (eat protein and carbohydrates immediately after training) are applicable to weight training with your own weight?

              Sorry for my intrusiveness!

              Comment


                #8
                Let's start with the nutrition stuff.
                yes all that is true, eat lots of protein (0.8 to 1 gram per pound of bodyweight) and carbs (1 gram per pound of bodyweight) but you need healthy fats also.

                strength training with your bodyweight is OK and you will see size gains if you are eating enough. Resistance bands are a great way to add resistance to continue gaining size as you become more advanced.

                The strength workouts are broken into two styles = classic and circuit. Use the filter to sort them apart.
                Classic routines are basically traditional sets of reps were as the circuit is do the first exercise then second and so on until the end and that is 1 set.

                Hope that helps

                I'm a personal trainer so ask as many questions as you like, information is free here, andI need the practice .

                Comment


                  #9
                  Emphasize Strength training in the winter.
                  Emphasize Endurance training in the summer.

                  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6193725/

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                    #10
                    Kakarot if every strength training session is changed to a circular or classic workout, upper / lower / full body, so that the muscles do not get used to the same routine, is this normal? And where can I see options for circular interval training (for the summer that you recommended)? Is this a HIIT section?

                    And do you know any available ways to find out your muscle and fat mass? The fact is that I, at one time, was on stupid very low-calorie diets, and ruined my health, now I am recovering, I have finally reached a normal daily caloric content, and I would like to know what weight and what percentage of fat my health will recover, so that in the future I will not fall below this mark. Is there any point in dwelling on it?

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                      #11
                      Thank you, Blair , for useful resource!

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                        #12
                        tselik63 there is an option at the bottom of the filter menu.

                        As far as fat mass and lean muscle mass, this could help but body analysis scales would be more reliable.

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                          #13
                          Originally posted by Kakarot View Post
                          [ ... ] but body analysis scales would be more reliable.
                          Objection!
                          Body analysis scales have a few faults, for once, depending on what kind of scale you get your results can be VASTLY different. You can have 20% at the start of month 1, loose fat and clock in at 17% the next, and while still getting leaner the scales suddenly spit out a value of 22% the third month (see this article, for example). If you can get a scale that's at least consistently inaccurate, it will at least help you see changes. It's a hit or miss, though.
                          The point is, no method of measurement is really accurate. There are some that are precise (DEXA scans, for example) but not accurate. The best you can do is stick with a good way and track it for your progress. Personally, I like to use the Navy Calculator Kakarot has already posted in conjunction with calipers (you can get them very cheaply and here's a short guide on the method used) and (yes) a body analysis scale. It gives me three values I can compare and work out with how my progress goes.
                          The best way to track your fat loss, though, is a look in the mirror and before/after photographs.

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                            #14
                            Kakarot and Nihopaloa thank you so much for you recommendations!!! You all have been very helpful!!!

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                              #15
                              Hey, im gonna throw in seasonality is a fabulous idea, but my way is to flip what you are training in your seasons.
                              winter - slow, recovery, stability, building foundations, learning. Hibernation. Inside stuff and planning
                              Spring - move more, getting more energetic. Yoga, stretching
                              Summer. Get outdoors and be dynamic. This is the time for big gains in strength, power and cardio. This is the time for maximum expression of you.
                              Autumn- start the unwind towards winter. Smooth, flow stuff like yoga is great.

                              This type of cycling is not my idea, but something I got from an interview with Sebastian faucan and others.

                              Eat healthy and your weight and fat will reflect what you do. It will also have a nice seasonal variation. Hehe
                              One tiny bit to throw in. You like variety, awesome. Keep doing different workouts everyday (from Darebee ofcourse), over time you will cover everything, but it will highlight areas to explore further and challenge.

                              Blair. I spy an endurance runner. Your seasons are tailored to your running and that makes great sense. You can go harder and longer in cooler conditions. But if you aren't a good runner etc, the benefits wouldn't be so clear. A dream for me to run an ultra distance. Wow much respect.

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