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Our organism will have to adapt to efforts i.e. organic and functional changes caused by physical exercises. Adaptation is however reversible and it will have to constantly renew to avoid a regression.

All systems of our body (cardiovascular, muscular ...) will present functional and structural changes, we calls this : biological adaptations.

Those adaptations will to take several aspects:

- On the anatomical and physiological level, there will be a morphological and functional adaptations. Modifications of the body and muscular mass, cardiac volume, density of capillaries.

- On the functional level, an improvement of systems capacities of energies transfers, gaseous exchange, circulatory system.

- On the psychological level, a bio positive adaptation (optimization of the stimulus) or bio negative (over request of our body).

- Other aspects are the speed of adaptation slow or fast, general or specific.

Adaptation to effort will depend on the age (coordination), the sex (training of muscles), preliminary state of training.

Limits of improvement of physical capacities:

- Aerobic endurance (capacity of maximum oxygen uptake) can be improved by 40%.

- General aerobic endurance can be improved by more than 100% and even more.

- Flexibility could be improved up to an optimal level which will depend on our endogenous factors (the weakness or not of our conjunctive tissues).

- Coordination will be relatively unlimited because it has a great potential of training.

It's frequency, intensity, duration of exercises or efforts, time of recovery or rest which distinguishes improvement from maintenance.

Improvement of capacities:

- Improvement of speed.

Exercises in which we ask to the person to react very quickly to a signal.

To increase reserves of muscles in phosphoric elements by exercises of the type "interval-training".

Intensity of maximum effort, duration of effort lower than 10 seconds (40 to 80 m.), time of recovery equal to three times working time (30 sec.) between each repetition. 

Number of repetitions will be very few (3 to 6) and numbers of series will depend on the level of the subject.

- Improvement of strength.

To distinguish the maximum strength from the explosive strength (concept speed as for weight-lifting).

Use system rising range and pyramid methods (we don't detail for moment for clearness).

- Improvement of volume volume or of resistance.

Principle is to asphyxiate muscle to develop feeder elements more than contractile elements of muscle.

Repetitions from 5 to 10, most possible to 60-70% of the maximum repetition, carried out slowly. Muscles adapt by developing their volume.

- Improvement of lactic anaerobic energy system (without O²).

This work requires a great amount of will, of motivation (to work in extreme conditions) requiring a medical supervision and a particular sporting support. We voluntarily do not detail it.

- Improvement of aerobic system (marathon runner, athletics, swimming ...).

Long work in interval training of type 4 times 6mn of work to 80% of intensity with 4 min of rest (to increase the aerobic max power i.e. the VO max).

Work in different speeds to improve endurance and the VO max. Duration must be higher than 20 minutes.

Long work but this time at constant speed without being in oxygen deficit. We must remain in aerobe.

We propose to you to establish a personalized training workouts to allow you to achieve your goals (toning up, maintenance, improvement, loss of weight, muscular development and so on ... ). The routines are established by our specialists in coaching, according to a precise questionnaire which you will have to fill out. These detailed routines are complementary to our files and will serve to you as " your personal guidelines ". If you are interested, register !