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Content disclaimerContent on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. In order to get the most out of your training, you need to apply these key principles of training – overload, specificity, reversibility and variation. OverloadIn order to progress and improve our fitness, we have to put our bodies under additional stress. Applying this training principle will cause long-term adaptations, enabling our bodies to work more efficiently to cope with a higher level of performance the next time we train. Overloading can be achieved by following the acronym FITT:
SpecificityThis principle relates to the type of training that you do. It should be specific to you and your chosen sport. You should train the energy system which you use predominantly (e.g. a runner and weight lifter will require different processes), and the fitness and skill components most important to your sport, for example, agility, balance or muscular endurance. You should also test the components which are important in your sport to see your strengths and weaknesses, such as imbalances, speed, power, posture etc. So this principle means you should consider what key conditioning you can work on, in order to boost your performance. ReversibilityYou can lose what you've gained if it's not maintained. If you stop training then the improvements you have made will be reversed. So if you do not train for a period of time, or reduce the amount you are training, you may not be able to resume training to the same level as before, so it’s important to build the body back up progressively until you reach that level again. You want to be careful with overtraining though. It is a very common problem when you don’t get enough rest during your training schedule, overdoing workouts to a point where it is having adverse effects on your results and progress. This should not be confused with overload, which is the planned exposure to an increased workload and the right amount of rest in-between. Without the correct amount of rest, you will suffer from overtraining and your body won’t be able to correctly and safely perform the movements you need it to. VarianceTry to vary your training, to keep you interested and to give your body (and the muscles you’re using) a different challenge. This can be by switching up the movements to circuits in your usual training, or doing something else entirely. Many athletes will take part in a completely different sport in-between their main season to keep their fitness up whilst still having a rest! Experts recommend that training programs should limit periods of complete inactivity to no more than two to three weeks. Prolonged periods of inactivity should be avoided, and your training programme should incorporate some form of "maintenance" training where an extended break is desired. Think about your current training. Do you incorporate the above? If not, it's worth considering each principle and adding the relevant elements into your routine, so you can maintain and progress as best as possible. What you wear to makes a difference in how you feel and perform along the way. Castore is the premium performance sportswear brand approved and worn by elite athletes. #BetterNeverStops Which principle of training says that you should increase repetitions weights or both in every workout?The overload principle is one of the seven big laws of fitness and training. Simply put, it says that you have to increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. The adaptations are improvements in endurance, strength, or muscle size.
Which training principle is applied by increasing the number of times you work out during the week?The core idea of the overload principle is gradually increasing the level of stress being put on the body. This can be done through increased exercise frequency, greater intensity, more time spent exercising, or using a different type of the same exercise.
What is an example of overload principle?An example of a program that uses the overload principle would be one that prescribes squatting a prescribed weight for five sets for one week, moving to squatting a slightly heavier load for five sets the next week, and progressively increasing the loads each subsequent week.
What are the 4 principles of overload?Overload. Frequency: Increasing the number of times you train per week or the number of reps you perform.. Intensity: Increasing the difficulty of the exercise you do. ... . Time: Increasing the length of time that you are training for. ... . Type: Increase the difficulty of the training you are doing.. |