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Depending on the kind of goal we want to achieve, whether it is to lose fat and weight or increase muscle mass, increase endurance and stamina, strengthening certain muscle groups, progress, and improvement of some motor skills (flexibility, endurance, speed, …), is to lightweight recreational training or cardio purely for pleasure, we have various types of training, whether it be on the type of equipment, intensity or duration of the training. We’ll have to deal with this issue in the text, in a professional way without advertising brands and names of training.


Today we have a variety of different training titles. New names and brands for same kind of workout is very confusing. Essentially all boils down to the same, one type of training can be called on the 5 different modes. It is simply a branding and serious marketing in order to sell something and been on the agenda. I understand that today’s all is marketing and profit. But today we will call the facts with proper name, it is better.

The first very important thing is are you amateur, have you ever something seriously trained or what is your fitness level, and what you want to achieve. To say that, today’s training methods look like similar like gladiators is preparing for battle. It is OK, if you make money from wholesale as MMA fighters and Cross Fit athletes and you have sponsors and all the other things, then it makes sense. But if you are a recreational, difficult and strenuous training can later lead to Overtraining (OVERTRAINING OR PROGRESS ), or can cause serious injury. In the book SCIENCE OF FORCE shows clearly, strength and endurance should not train together, it said top experts and doctors, maybe it sound boring, but it makes sense.

The main thing for fitness and endurance is cardio training in combination with interval training, the muscle hypertrophy and increasing muscle mass is weights (split training) with sufficient intake of protein (up to 2 g of protein per kilogram of weight, per day), functional and circuit training to increase endurance and downloading fat and kilograms with an adequate relationship and entered calories spent days (you will not lose weight if you spend 500 calories per workout, so you come home and enter 1000 kcal), box combined with weights and strength training exercises is excellent for defining muscle with a mandatory removal of fat through diet , longer cardio training with uniform and moderate cardiac frequency is ideal for degradation of fat, short interval sprints in swimming, running, rowing – consumption of carbohydrates, high-frequency heart, rapid fatigue and short duration of activity – power, speed and explosiveness.

Call your training however you want or as it is more popularly known as May, but the basic thing is to break down what you want from a workout.  Ask professional staff, find out an inform on the right places. Monitoring online, you tube and group training for motivation can have a counter effect, you think you’re doing well and properly and you can endure the intensity, and perhaps is the opposite. Listen your body, body knows what is the best for you.


Yes, just as You Tube Coaches, maybe you have not heard, or may I only call them like this, but the point is: USING FUNNY AND INTERESTING EXERCISE FROM VIDEO CLIPS. What is behind this, this is what people don’t know, semesters and months and years learning through anatomy, physiology, anthropomotorics, biomechanics, kinetic and others exams. That’s what we will talk about in this article.

I have a view that any form of exercise is useful, instead of non exercising. But it is very important: when, how, how much and what should be practiced. This is precisely the task of every quality coaches. We have a lot of exercises and video clips on the proposal. They challenge you to try on the client. This is a big mistake because not everything for everyone. Easy come unrecoverable error. The progress and the advancement of the client depends on the type of exercise, workload, performance techniques, the number of repetitions, rest, nutrition … Modification of the exercise, from the lightest to the heaviest embodiment is very important. The duration, speed of execution in flexion and extension, breathing, pauses between performance and many other characteristics are taught for years and come with experience. Everything has the way, place and moment when it’s need to be applied.

We come to the part, what is your reason to started workout 4 REASONS WHY PEOPLE DECIDE OR MOTIVATE TO GO TO THE FITNESS CENTER. In the case, any monotonous and boring training is not interesting for anyone, so we are always looking for inspiration on the Internet. Or can come to saturation in practice. Then you have to keep in mind your goal and stick to it, you will be motivated to continue. The result is a long and arduous path, that in any case waiting you in your life, in family, in career or in the training process.

Far from it, you do not need to avoid trends and innovations, but it is necessary to think before and analyze, what it brings and how it affects on your clients, for whom you are responsible. It all starts with basic exercises and movements, and later they modified and supplemented in accordance with the time and the fitness level. Be the creator of your own training and complex of exercise. For each exercise, think well and give the most important answers: what we aim of this exercise and what is affect on the body.

Progress, Stagnation and Overtraining – we have already written and can be recalled at this link OVERTRAINING OR PROGRESS

Tactics training and several months of cycles, which is required to achieve results, both in professional sports also applied to recreational, and plays a very important role. Timely action on the organism, training, rest, recovery, nutrition … must be planned and implemented on time. Only in this way leads to real and lasting results.

Be wise and patient and the results will come!



It is a thin line between overtraining and progress in physical activity. People today know little about what the consequences of overtraining organism has, how long and how recovery should be and how to move forward and avoid overtraining. All of these things will be explained in the following text.


Overtraining is a common occurrence in both professional athletes and amateurs at that very often go too far with training in order to achieve as soon as the desired results. Athletes preparing for competition or a specific event often overloaded his body, that is. body does not have to be fast enough to recover. Athletes exercise longer and harder, but no progress. In fact, it happens a number of processes in the body that prevent further progress and can lead to performance degradation, injuries and health problems. Without sufficient time for recovery does not progress. The key to proper training lies in the balance between load and holidays. Too much stress and too little rest and resulting physical and psychological symptoms of overtraining.

Signs of overtraining:

the fall of energy


muscle aches

joint pain



heaviness in the legs

abdominal depression

loss of appetite

Increased frequency of injuries

decreased desire for training 

There are several ways of monitoring overtraining. The best way is monitoring the pulse. During the training, if the pulse suddenly leaping and you can not hold it in the desired zone means that you have a problem overtraining. Also measure the pulse every morning and before going to sleep, if you see significant discrepancies mean that you have not recovered.


If there is this phenomenon the best way to recover is the rest. It takes about a few days break, hydrate, drink plenty of fluids, eat healthy food, take minerals and vitamins. Massage is a good way for physically and mentally relax. Active relaxation is also good, easy walk and ride a bike, and of course be sure to stretch after each activity.

As far as training and time to progression, today scientists and sports officials determine that the rest and recovery is more important than training. The muscles of the whole body be well to recover between training sessions to make progress possible. For amateurs 3 sessions a week will keep your body and muscles to some level, 4 and more training will make you progress with proper nutrition and rest. Training should not last more than an hour and make sure for good warm-up and stretching after a workout.

The point is that rapid progress always carries with it consequences which can later manifest. Gradual and proper effort and work always pays off in the end. Listen to your body and the results will come for sure, but gradually with a healthier and longer-term outcome.

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