“PERIODIZATION”; Decoding the Anatomy of Workout Science?
How to Workout Correctly?
•As Body is not just made up of Muscles, Decoding the correct structure of workout has also to do with understanding the ‘Anatomy & Functioning’ of your body.
■ ANATOMY OF WORKOUT.
1▪ JOINT MOBILISATION.
2▪ GLUTE & CORE ACTIVATION.
3▪ WARM UP .
4▪ WORKOUT.
5▪ COOL DOWN.
6▪ STRETCHING.
1▪JOINT MOBILISATION:- Here it refers to getting your joints ready for the activities.
By joints we are talking about
•Wrist.
•Elbow.
•Shoulders and Scapula.
•Spine (whole of it start from the neck to the sacral bone).
•Hips.
•Knees.
•Ankles.
Mobilising them would prevent injuries and help you enhance their functioning
and conditioning in general too.
2▪GLUTE & CORE ACTIVATION:- This is an optional but really efficient technique .
Glute & Core are part of your Stabilizer Muscles.
Activating them would lead to
•Better Balance.
•Better Performance.
•Lesser Chances of injuries in Power Lifts.
3▪WARM UP: – Logic behind warm up is very simple but crucially significant as
proper warm up benefits in following ways.
Warm up should be a lesser intensive exercise prepare the muscle for gradually heavier and intense activity
(Pushup on Chest Day , Air Squats on Legs day)
•Helps increasing your Blood Flow.
•Helps increasing your Body Temperature.
•Helps increasing your Heart Rate.
Enhancing delivery of Oxygen and Nutrient .
Primes your ‘Nerve-to-Muscle’ pathways to be ready for exercise and thus preventing Stress and Fatigue being placed on your muscles and hear , which occurs if you train without proper warm up .
4▪WORKOUT:- Its your Training phase as per your goals periodically focusing on Strength Training or Power Training or Endurance Training or Hypertrophy Training etc.
Here exercise are intense than the warm up and intent is to Achieve ‘Muscle Breakdown and Fat Burn Initiation’.
5▪COOL DOWN:- A Post Workout phase where motive is to get Heart Rate lower and back to normal by gradually decreasing the intensity of workout
(From Sprinting to Running to Jogging to Brisk-Walking to Walking. )
6▪STRETCHING:- Stretching after a strenuous training session has major significance and role.
•Helps Tackling DOMS (Delayed Onset Muscle Soreness).
•Helps in Faster Recovery.
•Helps increasing Muscle Flexibility.
•Helps Improving Quality of Muscle Fibers.
•Reset Muscle to its Original Position as before Workout.
•Helps Building Strength over time.
P.S:- NEVER STRETCH A COLD MUSCLE OR WITHOUT HAVING IT WARM UP BEFORE STRETCHING.
