In order to continue improving her cardiovascular endurance, she decides to walk three miles, four times per week.Recent Examples on the Web Summers in Phoenix are now a brutal endurance match. Last month, Beth walked three miles, thrice per week. PRINCIPLE OF OVERLOAD - PRACTICAL EXAMPLE Overloading too quickly may result in injuries and deteriorating technique, while overloading too slowly (or not at all) may not produce results. Please note that overload should occur appropriately. A novice trainee will experience results very quickly, but an expert will exhibit small improvements over a longer period of time. Moreover, as you increase your training stimulus, you will experience diminishing returns as you progress in “training age.” This means that as you get more fit, you will need to train harder to make further progress. For example, instead of doing double leg squats, you can switch to single leg squats. Selecting more difficult exercise variation. Increasing the duration of each training session Intensity. Some of the ways to increase intensity include lifting heavier weights, lifting weights with more effort and in case of cardio exercise like a running, this means running faster or using parachute to add resistance.Increasing number of training sessions per week. Overload can be achieved through manipulation of the FITT variables: Therefore, you would have to increase the training stimulus to keep progressing. How you trained last month may be relatively easy how you train now, meaning that it does not require as much effort and causes less muscle breakdown. The Principle of Overload explains that your body adapts to the training you impose on it. He continues to do resistance training, but it is much less intense, so that he can focus on his endurance goal. Here, John focuses on jogging up to a distance of 5 miles. John continues to do cardiovascular exercise, but this is less important during this block of training.
Here, John focuses on resistance training that induces muscle growth. Therefore, his training program is split into two blocks: John has two primary goals: gain muscle and run 5 miles. This involves understanding the sequence and lengths of training phases in order to be as specific as possible with each training block, so that it addresses one certain goal. This is simple if you have only one goal, but what happens if you have two or more conflicting goals? For example, what if you have a strength goal (squat 135lbs) and an endurance goal (run 5 miles?) In this case, you can implement phase potentiation, which is structuring your exercise routine so that it has “blocks” dedicated to each specific goal. When designing a training program, these variables should at least be similar to the outcome you are trying to achieve – if the goal is to squat 135lbs for 10 reps, then your training should be centered around the squatting movement using similar intensity. Variables which must be considered when designing a specific training program include what muscle groups are being trained, exercise intensity, metabolic demands and any specific movements you need to practice and get better at. This sort of training may have some carryover to other forms of physical activity (such as swimming, as they are both cardiovascular exercises.) However, the most effective form of exercise is the one that’s specific to your goals. For example, training your 1-mile time would improve your 1-mile time. The principle of specificity explains that the results you achieve will be specific to the training you perform.
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