When you start a training routine, of course, you want to see your first results as soon as possible. But when is that actually realistic?
When you will really see the first successes during training cannot be said for sure. It depends on a number of different factors. First of all, there is the goal of the training. Why or what am I actually training for? I want to
- more muscles
- more power
- more defined muscles
- more stamina
Finally, depending on your goal, you should follow a different training plan. Then there are very specific requirements that influence training. These are e.g. B .:
- athletic starting level
- Training frequency
- Training type
Adaptation to new stimuli
If we train, our body adapts to the new stimuli over time. If we e.g. B. running regularly puts our cardiovascular system to the test and the coordination and muscles of the legs are also stressed. During the regeneration phases, the body adapts to this, which over time leads to better endurance, more muscles and better coordination.
This increase in performance is often referred to as supercompensation. The theory behind this is simple: the training stimulus reduces our performance curve. Our body reacts by regenerating beyond the initial level in the resting phase.
These adjustments run continuously, but not at the same speed. This means that unsportsmanlike people will see bigger gains much faster than those who are already active in sports. So the better we are trained at some point, the more effort is needed to see noticeable increases in performance. In addition, there are always plateaus on which performance stagnates for a long time.
Different adjustment times
Depending on which system is used, it takes different amounts of time for the body to adapt.
The nerves adapt the fastest. Their conductivity improves after just a few minutes or hours.
The cardiovascular system takes days to weeks to adapt. It takes just as long for muscles and strength to adapt.
It takes the longest for joints, tendons and ligaments. This takes months for this.
So it always depends on various factors when we see the first training successes. Regardless of personal requirements, it is always a question of what we train and how we train. Basically, the first successes with a proper training plan and the associated consequences can be seen after around two to three months.
Another important factor is diet. If I want to build muscle, I have to consume a lot of calories – otherwise it won’t work. We will deal with this topic next time.