golf fitness scottsdale

SMALL GROUP TRAINING VS TEAM TRAINING – WHAT YOU NEED TO KNOW

At Pulse, we have two distinct training programs. There’s small group training and large group team training, but do you know why? Do you know the difference or how each can help you achieve your golf fitness Scottsdale goals? Well I’m here to break it all down for you.

First, let me give you a quick overview of training variations. There are: traditional training methods, circuits, drop sets, supersets, tri-sets, complexes, pyramids, horizontal, vertical, metabolic resistance training, high intensity interval training, cardio, etc. Then you have: set variations, rep variations, tempo variations, rest intervals, training volume and frequency. Let’s not forget about phases: stability, hypertrophy, strength, strength endurance, power, power endurance, loading vs unloading, and recovery. The list goes on and on, and is summarized under the term, “strength and conditioning.”

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As you can see, the programming variations can be endless and determining how to get you the best results really requires a lot of thought and due diligence. Your body hates when things are difficult, so it adapts as quickly as possible to make things less difficult. In other words, what works, only works for a short-period of time. The good news is that those adaptations are what we call results! This is exactly why, unless you are going to spend hours and hours every month studying exercise science, it’s wise to invest in a great coaching team to take the thought process out of it and maximize your results.

Side note; there isn’t really such a thing as a “fat loss” workout program. What I mean by that is, fat loss is the result of working out and eating right. Regardless of whether you’re doing pure strength training, metabolic conditioning, or training to add muscle, all should positively affect fat loss… as long as your program is consistently changing. For any long-term training program to be effective, it must be consistent, but consistently diverse. That means performing the same exercises with slight variations consistently, but continually changing the workout format to prevent the body from either breaking down and/or becoming so efficient at a specific training method that it doesn’t cause positive adaptation (AKA RESULTS).

Now back to small group training vs. team training. Team training or boot camp is designed with two specific goals in mind: increase metabolic function, and fun! It provides a fun team environment, with the goal of creating that “metabolic burn,” otherwise known as the conditioning part of “strength and conditioning.” While the workouts and exercises vary, the training does not vary much from a programming perspective. For this reason, boot camp style training is great for getting drastic short-term results, but not great as a stand-alone, long-term training program, because your body will quickly adapt.

Small group training on the other hand is very interchangeable and diverse. As a whole, we at Pulse try to take our small group training clients through a series of training phases to provide variety and enhance results. For instance, our programming goes through the hypertrophy phase with the goal of building muscle. Then, the strength phase to increase maximal strength. Next there is the power phase, designed to increase efficiency in quick movements. This is followed by an endurance phase, and then a recovery phase before cycling back through to the beginning. Each training phase includes and metabolic element and a flexibility/stability element. Remember, there is no such thing as a “fat loss” workout program. As you can see, the goal of each one of these phases is not designed around fat loss. However, because each phase is different, the variation keeps the body in a constant state of adaptation, which directly impacts muscle growth and body fat reduction. (Results vary, based on DIET).

So, small group training vs team training. What do you need to know? Team training does not carry enough flexibility and diversity to be a long-term, stand-alone program, as results will diminish. Team training is awesome for short-term results or as a metabolic aspect of a long-term. Small group training on the other hand varies often and can be a stand-alone, long-term training solution for continued results. A combination of both team training and small group training can also be an effective long-term approach as it will contain both aspects of strength and conditioning.

Article Source URL: https://www.pulsefitnessaz.com/small-group-training-vs-team-training-need-know/

golf fitness scottsdale

TRANSITION INTO TRANSFORMATION

There are many thoughts, opinions, excuses and fears about stepping foot into a golf fitness Scottsdale gym and creating a new healthy lifestyle that you have pictured in your mind. Typically there are two types of people. Type 1, the person who struggles to consistently bring himself or herself to training sessions and also struggles equally to eat right. This type of person does not like going to training sessions or likes changing their nutrition habits. It is viewed as a chore, quits, restarts and falls off the horse more than once. This person has yet to make the transition. Type 2, the person who has embraced a healthy lifestyle, consistently making their training sessions, has their nutrition and eating habits under control, hates to miss a workout and doesn’t need to be nudged any further to be hit their goals. This person has made the transition. There is no one strategy that works for everyone but there is a psychology of change that I want to introduce you to if you have not yet heard of it already. It is called The Transtheoretical Model of Behavior Change. Scientists and psychologists came up with this model to explain processes of stages that behavior change typically occurs according to research.

There are six stages of change and it all starts with stage one which is called precontemplation. This is a point where people don’t even consider taking action within the upcoming six months. The reasons as to why are all over ranging from scared about their inability to change after failing in the past, consequences of their current behavior etc. Typically in this stage they avoid reading, writing, talking or thinking about their behavior because they don’t want to change. Often characterized as unmotivated.

golf fitness scottsdale
golf fitness scottsdale

Stage 2 of this model is called contemplation. It is informally known as the “thinking about it stage” In this stage you might find someone intending to make the change within a 6 month window. In this stage someone is more aware of the pros but also well aware of the cons. The pros and cons can cause hesitation and keep people stuck on the fence.

Stage 3 Preparation, It is the stage where someone really intends to take action within 30 days. Most of the time the have already taken one significant step toward their new goal behavior such as seeking a golf fitness Scottsdale gym or searching for training information online.

Stage 4 is the action stage. Someone in this stage has already made specific changes to their lifestyles in the last 6 months. Although action is great and it is the driving factor it should not be looked at as a successful behavior change. You might ask why? That is because not every effort can be looked at as sufficient enough to reduce risks for falling off the horse yet again.

Stage 5 the maintenance stage. In this stage modifications have been made similar to stage 4 but they are further along because they do not need to apply change processes as often as during stage 4. Working on preventing falling back into their old behavior patterns and are more confident they will continue with their changes. It was estimated this part of the change last approximately six months to about five years.

Lastly, stage 6 termination. Once this stage is reached there is zero temptation to fall back to old behavior. 100% self-efficacy which results to the confidence in their own ability to achieve their desired results. No matter how, bored, tired, stressed, fatigued they may be they will not return to their old self. They behave as if their previous habits and lifestyle were never lived by them at all. Recognize your stage of change and use it to evaluate yourself and use it to benefit you to reaching your goals.

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