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To improve your level of fitness, you need to gradually increase both the intensity and duration of your physical traning routine. A safe level of progression can be achieved by increasing your cardiorespiratory and muscular ability by 10 percent every 10 days.
It's also important to maintain an exercise regimen that is consistent, with exercise talking place at regular intervals.Physical training ideally should take between three and five times each week. In addition,it's important to ensure you get adequate sleep and eat properly in order to operate at peak capacity during your physical training.
Overloading,according to the "U.S. ARMY FITNESS TRANING HANDBOOK," occurs when the work load for your exercise session exeeds the normal demands you place on your body.This involves pushing yourself so your heart works at a relatively high percentage of its maximum capacity. Determining the proper level of intensity, however, depends on varity of factors, including age, weight and overall level of fitness. Overloading also takes place during muscular strenght and endurance training when you work a muscle to failure.
It's easy to become bored with physical training if you perform the same routine every time, so it's important to mix things up by breaking up training routine and include different activities. Not only will this prevent boredom, but it also can increase your motivation and help you archive better results.
The rest periods between physical traning are just as important as the trianing itself, as muscle damage is repaired and waste is metabolized during these times.The optimum recovery time is between 24 and 48 hours after exercise. Recovery also can be achieved by alternating more difficult traning days with easier traning days, or alternating muscle groups so you're not working the same muscle continually. Important recovery can lead to muscle fatique, increasing the potential for subsequent injuries.
When coordinating a physical traning program, it's important to ensure you're exercising all areas of the body equaly to archive a balance level of fitness. For example, write rush in the "ENLISTED SOLDIER'S GUIDE," you should balance routines for the upper body and lower body, and balance endurance running with sprint in order ro run as far and fast as possible.
The final principal is specicity, which seemingly contradicts the previous principle of balance by advising you focus on a specific ability during traning. More precisely, however, the principle of specifity advises that you gaer your traning toward specific goal. For example, if your goal is to become a better runner, your training should have a greater focus on running, as activities such as swimming or cycling won't help you achieve this goal as efficiently.