¿Cómo sé qué nivel de entrenamiento es mejor para mí?  (Segunda parte)

 

How Do I Know Which Level Of Training Is Best For Me?

(PART 2)

In our first part we saw how to determine our PHYSICAL LEVEL or PHYSICAL CONDITION LEVEL from various tests.

We also mention that our TRAINING LEVEL is determined from our:

  • Objectives

  • Clinical History

  • Physical Level

While the objectives will help us determine the types of physical abilities to develop or prioritize, our CLINICAL HISTORY and our PHYSICAL LEVEL will indicate our optimal TRAINING LEVEL.

Before continuing, it is important to note that there are different ways to consider the levels at which we can train. Depending on the different authors, the various methodologies and the different objectives, we find a broad spectrum in which the progression of training has been divided into levels.

Thus, for example, when you have SPORTS PERFORMANCE as an OBJECTIVE, we find throughout history that the division into training levels has been based on the age of the individual, due to their psychomotor and cognitive development.

Citing two of the many examples:

1: Grosser and Neumaier (1986) list training levels as:

A. FUNDAMENTAL LEVEL - For ages 5 to 8 years old;

It seeks to develop General Strength, Endurance, Reaction Speed ​​and Basic Sports Technique.

B. TRAINING LEVEL – For ages 9 to 12 years old;

The priority focus is on technical work during training of their Physical Condition. Capacities to develop: Reaction Speed, Power, Cardiovascular Resistance and Elasticity.

C. PERFORMANCE LEVEL - For ages 13 to 16 years old;

Same priority for Technique and for specific Physical Condition.

D. HIGH PERFORMANCE LEVEL - For ages 17 years and older;

Depending on the sport, Technique or Physical Condition predominates.

2: In the former East Germany, training progression was divided into levels for Detecting and Developing Sports Talents (Fuchs, 1989)

A. BASIC TRAINING LEVEL - For ages 10 to 13 years old;

Objective: Preparation for specialisation.

B. CONSTRUCTION LEVEL OF TRAINING - For ages 14 to 15 years old;

Objective: Preparation for specialisation

C. SUBSEQUENT TRAINING LEVEL - For ages 16 to 18 years old;

Goal: Perfection

D. COMPETITIVE TRAINING LEVEL – For over 19 years and older;

Goal: Perfection

Taking into account that the objectives and scope of this post are wellness and fitness, it is very practical to consider TRAINING LEVELS based on:

1: THE LEVEL OF PHYSICAL CONDITION

2: THE TIME OF PHYSICAL INACTIVITY

However, PHYSICAL INACTIVITY may be for reasons beyond the health of the individual, for example; travel, excess work, illness or accident. In the first case, the times indicated in the table are considered. If the inactivity is due to a health problem, the corresponding convalescence and rehabilitation times should be considered as part of the inactivity times.

LEVEL OF TRAINING

LEVEL OF PHYSICAL CONDITION

INACTIVITY TIME

Ultimate Level: Intermediate

Ultimate level: Avanced

Introductory

Poor

NA

NA

Beginners

Aceptable Minimum

3 to 12 weeks

> 12 weeks

Intermediate

Average - Good

< 3 weeks

3 to 12 weeks

Advanced

Good - Excellent

NA

< 3 weeks

 

In the table we see that, when you have been inactive for a certain period of time, it is recommended to return to previous training levels, to avoid injuries and overtraining, regardless of your Fitness Level.

It is important to note that, due to muscle memory, the residence time at these levels is shorter than in the case of people with a lower level of PHYSICAL CONDITION who have not remained inactive.

In this way, a person who has been training at an ADVANCED LEVEL and who, for various reasons, has stopped training for 15 weeks, is recommended to resume their training in BEGINNER LEVEL protocols for one or two weeks, since their muscle memory allows rapid advance; while a person starting for the first time at a BEGINNER LEVEL will be able to remain at this level for one or perhaps two months, depending on the time it takes to improve your FITNESS LEVEL to an average level.

OVERVIEW OF TRAINING LEVELS

In a generic way, each TRAINING LEVEL is distinguished by having different values ​​in its training variables and normally it focuses on different PHYSICAL CAPACITIES:

• Introductory; 2-3 sessions per week are performed, lasting 20-30 minutes.

The capacities that are normally worked on are:

1. Cardiovascular Conditioning (low intensity).

2. Muscular endurance, 3 to 5 exercises, full body.

3. Elasticity with passive exercises (Exercises where the muscles are stretched with minimal effort, using your own weight or with the help of another person).

• Beginner; goal is to complete 3-4 times a week. The duration of each session is 30 to 45 minutes.

Emphasis is placed on:

1. Cardiovascular Conditioning (low to moderate intensity).

2. Muscular endurance 6 to 8 exercises, full body.

3. Elasticity with passive exercises.

• Intermediate; 4 to 6 sessions per week lasting 45 to 90 minutes are carried out.

The skills to be developed begin to become specific:

1. Cardiovascular resistance (moderate to high intensity).

2. Choose between Strength, Endurance or Muscle Power.

- Muscular endurance, 8 to 10 exercises, full body or emphasis in some hemisphere on different days (Hemisphere: one of two parts into which the body is divided).

- Muscular Strength, 8 to 10 exercises, the body works by hemispheres in days.

- Muscle power, 6 to 8 exercises. You can train by full body or by hemispheres on different days.

3. Elasticity with passive and dynamic exercises (Exercises in which muscles are stretched using controlled own movements)

• Advanced; 6 or more sessions per week are trained with durations ranging from 60 minutes to more than 120 minutes.

The Capacities that are worked are normally specific to the objectives sought:

1. Cardiovascular resistance (moderate to very high intensity).

2. Choose between Strength, Endurance or Muscle Power.

- Muscular endurance, 8 to 10 exercises, full body with or without emphasis on muscle groups; shorter rest times and / or a greater number of series.

- Muscle Strength, 8 to 12 exercises, the body works by muscle groups (several muscle groups can be worked per session).

- Muscle power, 8 to 10 exercises. Can be trained by full body, hemispheres or muscle groups.

3. Elasticity with passive, dynamic exercises and PNF (stretching technique in which muscle contractions and elongations alternate).

SUMMARY

There are a number of important ways to divide training progression into LEVELS, depending on the author, methodology, and objectives. This variety is more pronounced through the history and geography of SPORTS PERFORMANCE.

On the other hand, in training focused on well-being and fitness, it is important to consider the different LEVELS OF TRAINING depending on the LEVEL OF CONDITION and the TIME OF PHYSICAL INACTIVITY, the latter may consider elements of the individual's MEDICAL HISTORY.

Thus, a necessary and sufficient way to divide the TRAINING LEVELS is: Introductory Level, Beginner Level, Intermediate Level and Advanced Level.

Remember…YOUR PATH TO HEALTH STARTS HERE…a small change today can mean a big impact tomorrow.

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The opinions expressed in this column are not those of Healthy Options Market. Individual articles are based upon the opinions of the respective author, who retains copyright. They are solely intended to spark discussion and the thought process behind issues pertaining to general health, wellness and are for sharing knowledge and information on research only.

They are not medical advice. Always seek the advice of a Professional Healthcare Provider when making any decisions regarding your health.

Research Links:

Grosser and Neumaier (1986) Training techniques, theory and practice of sports. Quoted at https://www.efdeportes.com/efd50/triat2.htmFuchs (1989).

Quoted at https://www.efdeportes.com/efd94/talento.htm