Can Polarized Training Improve Performance

Can Polarized Training Improve PerformanceThe goal of any successful workout is to surpass the highest level of adaptation of the training routine without subjecting the used to any forms of fatigue. Unlike the average beginner to moderately trained exerciser, the professional athlete requires a high performance routine to lose more weight, burn calories at a faster rate due to the associated goals set within their high impact workouts. For the moderate to average fitness enthusiast, the only way to be beneficial to these results is to implement what is referred to as an adaptive approach to this training routine rather than subjecting themselves to this overwhelming workout.

The polarized training routine is one such workout used by many fitness professionals to effect this approach. Most of the training time used is spent at a more manageable sub-lactate level, with the more difficult training and high intensity workout routines spent at a minimum amount of time at a medium level lactate threshold. This differentiation between the two levels is characterized by the polarized approach to the training routine. Thus the polarized training routine is defined by the notable reduction in the volume of a person's training routine which is offset by an increase in the volume of training beyond the anaerobic or lactate threshold.

When building a polarized training program for the individual, detail evaluation and assessment relative to the ability of the person should be exercised in an objective manner. This observation will typically include specific conducted tests in determining the lactate profile of the individual, utilization of oxygen produced within the body, and field response tests.

To successfully determine the lactic threshold of an individual it does not necessarily require testing in a laboratory but rather can be observed in the breathing pattern of the exerciser during the field exercise. The athlete in this event will generally display less controlled breathing patterns coupled with gasping whenever the lactate threshold is exceeded.

The procedure known as power profiling developed by the author Andrew Coggan, Ph.D suggests that the maximum power exerted by the athlete be assessed at intervals of 5 seconds, five minutes and then 20 minutes. The test conducted during the 5 minute period bears reference to the oxygen utilization on the individual obtained in the laboratory, while the 20 minute test is to obtain a direct reading of the anaerobic threshold. While conducting field tests it has been suggested that recording the athlete's performance on film will allow researchers to have a more detailed view of their movements while performing within different zones. This in turn will give them a better understanding of their mechanics and allow them to make corrections for improving performance.

Most professional trainers suggest that their athletes are tested every four to eight weeks in a series of both lab and field tests to set a mandate relative to improving the performance capability of their athletes. Most athletes however due to their competitive nature are always setting new goals to break through to the next level to improve their peak performance. This has resulted in their use of a polarized training model for their workout.

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