10 Question Fitness Quiz: Are you really fit enough?

By Marina Aagaard, MFE You body is phenomenal. It has the capacity for incredible feats. There is a latent, potential, power surplus, which comes into force, when needed. Furtermore you can condition your body to perform better - perhaps even super good - in general. Start making yourself superfit from now on. Does your body …

WOD: Design A Super Workout Program

Fitness Workout of the Day Programming (Aagaard, 2012) By Marina Aagaard, MFE How to Design A Better Workout? Of course you can design your workout of the day without prior planning or periodization. However, if you really want to progress and make the most of your workout time, then it makes more sense to create …

Periodize: Perfect Your Short-term Plan

Week plan, microcycle, example (Aagaard, 2012) By Marina Aagaard, MFE Top Tip  First a super workout, then of course recovery.  A nice mix of work and rest, wouldn't you agree? That's the way to maximize results for all to see and avoid fatique, overtraining, stress and injury. In periodization the long-term plan, the macrocycle, and the …

Bio-psycho-social model: Better fitness periodization

Bio-psycho-social fitness planning, model for periodization (Aagaard, 2012) By Marina Aagaard, MFE Make a holistic plan; bio-psycho-social fitness periodization Inspired by the bio-psycho-social model, in which "the health of the individual is considered a product of dynamic interaction between its biological, psychological and social circumstances (Roessler, 2002)". Step 1: Holistic thinking Think - before preparing your fitness plan …

Exercise Progress, Yes! No, no, no Regress.

By Marina Aagaard, MFT Far too many exercisers suffer overuse injuries a.o. in running and weightlifting because of too much too soon, eg. increasing volume more than 2,5 % per week. Tip  Remember: Small steps at first: That's how to progress, Give muscles, fascia AND bones a chance, yes, yes, yes: The road to top performance …