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I often notice how the “rules” that play a role in life, are the rules in the world of Marketing. When I read some of my books for the University, I find another relation- the similarities between Marketing and workouts. It seems that “the rules” are all the same for every aspect of our lives, the difference is how we will transform them and adapt them to our work.

This week I had an exam about Product policy and while I was reading the text book, an idea was born in my head. The theme was about the product cycle and the different stages, every product passes during its market life. That made me think about workouts and the stages, which a well structured workout needs to go through.

I will get away from Product policy and I won’t tell you about the life of products, I will go straight to workouts and their structure.

Introduction stage:

This is the moment, when you decided to workout and you are already entering the gym. Even though most people skip this stage, it is really important for the rest of your workout! Here is the moment when you have to “introduce”, prepare your body for physical activity. You need to warm up pretty good, so you can prevent injuries. You better start with dynamic stretching. I wouldn’t recommend you static stretching!

–         Complete one lap

–         Do some running drills

–         Do some warms,spider walk,bear crawl

–         Walking lunges

–         If you are in the gym try doing 3 rounds: 100 single jumps on rope,20 mountain climbers and 10 squats or 3 rounds: 20 step ups and 10 burpees without the push up

 All of this will rise your puls,it will make you break a sweat and it will prepare your muscles for the rest.Then you could stretch a little bit and move on to the next stage…

Growth stage

This is the moment of your workout when your muscles are warmed up and you can move to the hard part. If for example you are in the gym and you intend on doing some heavy squats, here is the moment to complete a couple warm up sets, starting out with the bar and moving up to heavier weights. Here you are still preparing your muscles for the workout but the main part of it!

Maturity stage:

This is the stage, where you reached maximum intensity. This is the hardest part of your workout- the main part. Here is the moment to break records, set PRs, beat past times, past reps and so on. Here your muscles work at their full capacity!

Decline stage:

This is another really important stage of the workout, which people often skip. Here you are already done with the main part of the workout and comes the moment to gradually finish the workout. You need to take 10 minutes to stretch your muscles. I already wrote an article about post workout stretching, which you can read here. Even though this stage doesn’t look important to you, it can actually give you a lot of advantages for your next workout and for your present workout. On this stage you give a chance to your muscles  to relax and lengthen and prepare them for tomorrow, so you can feel ready for another physical activity.

This are the four main stages in each workout and you need to make sure that you are not skipping them! Unfortuantely, I notice that most people rarely do the first and the last stage. More often than not they walk in the gym, and go straight to the big weights and intensity! This is a wrong approach, which in the long term could have a negative role and you could injure yourself seriously!

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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+359 877 963 124

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+359 877 963 124

Ines Subashka

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!