Later, after understanding, I found that this friend's training is very regular. He exercises five days a week, and exercises different parts every day, such as chest, legs, back, shoulders and arms, interspersed with aerobic exercise and abdominal muscle training. There is no detailed plan or record for the training. Belonging to Buddhist fitness. The state is much better today, but it will be worse tomorrow.
In fact, many people have this problem. At the beginning of training, the effect is still very ideal. As long as the training method is correct, pay attention to diet and rest, both physical strength, physical fitness and sports performance have been greatly improved. However, after a while, I seem to have entered a bottleneck period, and my body has not grown taller.
In order to obtain the ideal training effect and achieve the purpose of self-exercise, we must first understand the principle of improving physical fitness, that is, the theory of excessive recovery.
Excessive recovery means that athletes or ordinary people's physical fitness level will gradually decline after a training session, and then after the recovery of diet and sleep, the physical fitness level will gradually increase, even exceeding the original physical fitness level. In this way, through repeated muscle strength exercises, muscle volume can be increased and muscle strength can be enhanced.
Its theoretical basis comes from the stress theory of Canadian pathologist Hans Selye, also known as General Adaptation Syndrome (GAS) theory.
According to the stress theory, organisms often react in a fixed form when facing infection, poisoning, trauma, nervous tension, high temperature, low temperature, muscle fatigue and radiation pressure, so as to maintain the stability of the internal environment. This reaction is called "stress" (also called "adaptation").
In essence, stress is a physiological reaction, and its purpose is to maintain life and recover after injury. Externally, stress is the process that our body resists the pressure and adapts to the environment when facing the external environmental pressure. This process is generally divided into three stages:
Take the strength training in our fitness as an example:
Mobilization period (physical decline): When I first entered the gym for strength training, my body felt different pressure than before. During training, our muscles began to be congested, tired and torn, and the nervous system began to recruit more muscle fibers to participate in strength training; On the second day after training, our muscles felt extremely sore, our arms were too sore to carry heavy objects, our legs were too sore to go upstairs, and our nervous system's ability to recruit muscle fibers decreased. This stage belongs to the "mobilization period" in stress theory.
Adaptation period (excessive recovery): In a few days, when our aches and pains completely stop, we will go to the gym to do strength training. We found that we can actually push more weight than last time, and our bodies are not so sore after training. This stage belongs to the "adaptation period" in stress theory. At this time, the adaptation reached the best state, and the physical ability gradually increased. This state is "excessive recovery".
Fatigue (physical recovery): Then, we stopped training for some reason. At this time, our muscles will atrophy, our nerve recruitment ability will begin to decline, the adaptation gained from previous training will gradually lose, and our bodies will return to their original state. This is the "exhaustion period" of stress theory.
(1) Correctly applying the principle of excess recovery can make the exercise effect better. The theory of excessive recovery tells us that only proper exercise at the right time can better promote muscle growth and improve physical fitness. Generally speaking, the next exercise in the over-recovery stage (adaptation period) has the best effect and the fastest improvement in sports performance, because at this stage, the body has the most abundant energy materials and a higher level of function, so it can appropriately increase the exercise load and form a higher level of over-recovery. If we exercise for a few days and then stop exercising, then the body will gradually return to the state of not exercising before.
(2) Controlling exercise intensity is the key to realize excessive recovery. Exercise intensity is a comprehensive stimulus applied to the body. According to the biological principle of stimulus and response, in a certain physiological range, the greater the intensity of exercise, the greater the functional response of human body, the more energy it consumes, the more obvious the excessive recovery caused, and the better the effect of exercise or training. Of course, the greater the intensity of exercise, the better. No matter what kind of physical exercise, it should be carried out within the physiological "limit". Exercise intensity exceeding the physiological "limit" can only hurt the body and lead to injury.
(3) Recovery after exercise can not be ignored. The basis of excessive recovery is adequate nutrition and adequate sleep. Nutritional supplements such as carbohydrate and protein are the material basis of excessive recovery, and adequate sleep can effectively restore energy. More importantly, the synthesis and regeneration of most energy substances are basically carried out in sleep, so nutrition and sleep are also two important links.
Let's look at my friend's problem again. His main problem is the intensity of exercise. Because there is no strict training plan and record, and there is no linear growth of exercise intensity control, there will naturally be no continuous improvement. In addition, as a novice, I suggest that he do more compound movements such as squat, bench press and hard pull, rather than highly differentiated individual movement training.
Excessive recovery is the basic theory of fitness training. It is no exaggeration to say that without excessive recovery, there will be no increase in muscle strength and the human body will not be able to train.
End.