![]() ![]() For example if you stop strength training the result will be a slow, gradual loss of muscular strength. The speed at which fitness is lost depends on the nature of the exercise. This principle also applies if you go too long between exercise sessions or have an inconsistent routine. There is a decrease in your fitness level due to inactivity. ![]() The principle of reversibility means that if you don’t use it you lose it. The remedy for overtraining is to increase the period of rest between session, or reduce the intensity of the workouts, or both. Overtraining can lead to chronic fatigue, increase the risk of infection, and injuries. Failing to properly rest your body can lead to overtraining. To achieve the maximal benefit from exercise it is recommended to have at least 24 hours of rest in between workouts. The principle of recuperation states that you need to let your body rest, after all that is how the muscle grows. This also applies to the types of adaptations that occur in the muscle, meaning strength training will not greatly improve muscular endurance. This principle underscores the importance of varied exercises and overall fitness improvement. For example, performing leg curls will not benefit your upper arms. The principle of specificity states that exercise training effect is specific to those muscle involved in the activity. It states that training intensity or exercise duration should not be increased by more than 10% per week. The Ten Percent Rule is a guideline to improve physical fitness without injury. There is one rule to the principle of progression, that is the Ten Percent Rule. You can also set a new goal and develop a plan for that. Once you have reached your desired fitness level or goal, you should develop a maintenance program to sustain the benefits. The next 6-20 weeks should be a steady progressive increase. For the first 1-6 weeks of a program the progression should be slow and gradual. The progression principle means to gradually increase the overload over the course of an exercise program. The principle of progression is really an extension of the overload principle. Overload does not mean to engage in painful or exhausting workouts! Some examples of the overload principle would be working a muscle longer by increasing the number of repetitions, holding a stretch for a longer period of time, or stretching the muscle to a longer length. Overload can be achieved in multiple ways, be either increasing intensity, time, or weight. The overload principle is a key component of all conditioning programs, because to improve fitness, the muscular and cardiorespiratory systems of the body must be stressed. The principles of exercise training are as follows: In this article I will list and describe the five principles of exercise training. By tailoring our workouts to our individual goals, we can ensure that we are making the most efficient use of our time and effort.In the world of training there are just a few principles for health and fitness that guide people to improve their physical fitness. Similarly, if we want to build strength in a particular muscle group, we should perform exercises that target those specific muscles. For example, if we want to improve our cardiovascular endurance, we should engage in activities like running, swimming, or cycling, which challenge our heart and lungs. In other words, if we want to improve in a particular area, we must focus our training on exercises that target that specific area. The principle of specificity emphasizes that the adaptations our bodies make in response to exercise are specific to the type of exercise we perform. However, it's important to progress at a safe and appropriate rate to avoid injury or burnout.ģ. ![]() ![]() This means that we cannot simply maintain the same level of exercise and expect to see continued progress we must constantly challenge ourselves to do more. The principle of progression states that as our bodies adapt to the increased demands of exercise, we must gradually and consistently increase the intensity, duration, or frequency of our workouts to continue seeing improvements. By doing so, our bodies will adapt and become stronger, more efficient, and better able to handle the increased demands placed upon them.Ģ. This means that we need to increase the intensity, duration, or frequency of our workouts to challenge our muscles, cardiovascular system, and other body systems. The principle of overload refers to the idea that in order to see improvements in our physical fitness, we must push our bodies beyond their current limits. ![]()
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