8 Principles of training guidelines are based on research that can help accelerate your training progress and optimize your results. Knowing how to apply these principles gives a polite way in which you can make decisions about designing your fitness or sports training program. The principles can also help you assess the merits of fitness equipment and personal training services .
All of the principles complement each other. For best results, apply in concert throughout each phase of training .
1 . Principle of specificity suggests that your body will make adjustments according to the type of training you do and exercise the same muscles. How you train determines what you get.
This principle guides you in designing your fitness training program . If your goal is to improve the general level of fitness , you design a comprehensive program that is based on both body strength and overall endurance . If you want to build the size of your biceps, you want to increase weight loads on bicep curls and related exercises.
Two . The overload principle implies that it must continually increase training loads as your body adapts over time . Because your builds and adapts to your training regime existing body should gradually and systematically increase your workload of continuous improvement.
A directive is generally accepted for weight training is to increase the force does not exceed 10 % per week . Percentages may also use its maximum or estimated maximum level of performance and work in a training target zone approximately 60-85 % of maximum. As your maximum performance improves, your training load will also increase.
Three . The principle of recovery of assets that should have enough rest between workouts to recover . What else you need depends on your fitness program , fitness level , diet and other factors.
Generally, if you are a body weight workout three times a week , resting at least 48 hours between sessions. You can do cardio more frequently and the following days of the week.
Over time , very little recovery can result in signs of overtraining. Excessively long recovery periods can lead to an effect of landing .
April. The principle of reversibility refers to the deterioration of the physical condition that occurs after the release of the training. Over time , you will return to the state of pre-training . The biological principle of use and disuse underlies this principle. In short, if you do not, you lose.
While adequate recovery time is essential , taking long pauses results unloading effects that can be noticeable within a few weeks. Significant levels of fitness are lost over long periods . Only about 10 % of the strength is lost 8 weeks after cessation of training, but 30-40% of the power is lost at the same time .
The principle of reversibility does not apply to skills. The effects of stopping the practice of motor skills, such as training exercises and sport skills , are very different. Coordination appears to store long-term memory and the motor is almost perfect for decades. A skill once learned is never forgotten .
May The variational principle implies that it must constantly change aspects of their training. Training Changes should always occur within ranges that correspond to their instructions and training objectives. Variety of exercises , sets, reps , intensity, volume and duration , for example, prevents boredom and promotes more consistent improvement over time . A well-planned training program set up in phases offers built in a variety of workouts and also prevents overtraining.
June The principle of transfer indicates that the training activities can improve the performance of other skills with common elements such as sport skills , work tasks , or other exercises . For example , explosives squats perform vertical jump can improve because of their qualities of joint movement . But dead lifting would not transfer well to marathon swimming due to their very different qualities of movement .
July. The principle of individuation suggests that physical education programs should be adapted to individual differences such as skills, abilities , gender , experience , motivation, past hurts , and fitness . While the general principles and best practices are good guides, the unique qualities of each person must be part of the equation for the period. No one size fits all training program.
August The principle of balance is a broad concept that operates at different levels of healthy living. It is suggested that you maintain the right combination of exercise, healthy eating and behaviors. Falling imbalance can cause a variety of conditions (eg , anemia , obesity ) that affect health and fitness. In short, it suggests all things in moderation.
If you are going to extremes to lose weight or build fitness too quickly , your body will respond quickly. You may experience symptoms of overtraining to achieve a healthy balance of training that works for you .
For fitness training , balance also applies to muscles. If opposing muscles (eg hamstrings and quadriceps of the thigh ) are not strengthened in the right proportions , injuries can result. Muscle imbalances also contribute to tendonitis and postural deviations.
Keep these 8 Training Principles in mind during the design and implementation of its physical training program. They can help you make informed decisions to exercise so that you can reach your goals faster with less wasted effort .
Dr. Denise K. Wood is an educator and consultant sport and fitness from Knoxville , TN. She is the creator of [ http://www.womens-weight-training-programs.com ]
Dr. Wood is an inspirational motivator with extensive technical training box science-based tools and delivered to accelerate the learning curve . He has trained a wide range of customers , from beginners to Olympians with special needs . Their mission: to teach sound principles , inspire actions that change lives .
Dr. Wood is a former athletics coach with extensive international experience . She was mentored by world-class Olympic weightlifters and a former Soviet coach. As a graduate assistant at the University of Tennessee in the peak years of his career, he has trained many elite athletes in athletics and bodybuilding . He has held many national and U.S. Olympic Development Athletics .
As a career educator , Dr. Wood was recognized for his work as an outstanding professor in exercise science and research / statistics. His experience with clients in physical therapy , allied health fields , and fitness business has further expanded his knowledge of human performance.
Dr. Wood received his B. A. Montclair State University in health and physical education teacher approved , and both his master's and doctorate in education in exercise science at the University of Tennessee. His areas of concentration were Motor learning , social and psychological aspects of sport, and research design and statistical analysis. Thesis : The effect of two training with free weights in the closed engine selected . He is a professional member of the American College of Sports Medicine , the National Strength and Conditioning Association , the American Psychological Association for Sport and Physical Activity , and the American Society for Training & Development.