![]() Simply put, the type of exercise performed should reflect a person’s goals. The progression principle relates to an optimal overload of the body by finding an amount that will drive adaptation without compromising safety. Doing too much, too soon, will almost certainly lead to burnout, severe fatigue, and injury. In week two, this amount was doubled with four days at 45 minutes, equaling 180 minutes of total exercise. In week 1, three days at 30 minutes per session equals 90 minutes of total exercise. However, when calculated in terms of volume, the aggressive nature of the progression is revealed. ![]() Week 2: four days a week at 45 minutes per sessionĪt first glance, this might appear to be a good progression of frequency and time.Week 1: three days a week at 30 minutes per session.For example, when attempting to create a jogging plan, you may organize 2 weeks like this: This can be connected to the progression principle. The idea is that volume more accurately reflects the amount of stress experienced. Certainly, a 30-minute brisk walk is less stressful on the body than a 4-hour marathon.Īlthough independent of one another, frequency and time are often combined into the blanket term, volume. ![]() The duration of exercise, or time, also contributes to the amount of stress experienced during a workout. According to the overload principle, as fitness improves, so must the stress to ensure continued gains and to avoid plateauing. On the other hand, a seasoned veteran may find that 2–3 days is not enough to adequately stress the system. A beginner may determine that 2–3 exercise sessions a week are sufficient enough to stimulate improvements. In most cases, the number of walking or jogging sessions would be determined over the course of a week. Such is the case for frequency and time.įrequency relates to how often exercises are performed over a period of time. This same principle can be applied, not only to gain muscular strength, but also to gain flexibility, muscular endurance, and cardiorespiratory endurance.Įach variable can be used independently or in combination with other variables to impose new stress and stimulate adaptation. The lifter will continue to get stronger until his/her maximum capacity has been reached, or the stress stays the same, at which point the lifter’s strength will simply plateau. The lifter adds 20 pounds and continues with the newly established stress of 170 pounds. After 2 weeks of lifting this weight, the lifter notices the 150 pounds feels easier during the lift and afterwards causes less fatigue. As a result of the adaptation, more stress must be applied to the system in order to stimulate improvements, a principle known as the overload principle.įor example, a beginning weightlifter performs squats with 10 repetitions at 150 pounds. As these subsequent adaptations occur, the stress previously experienced during the same activity, feels less stressful in future sessions. Physical stress, such as walking at a brisk pace or jogging, places increased stress on the regulatory systems that manage increased heart rate and blood pressure, increased energy production, increased breathing, and even increased sweating for temperature regulation. Perhaps a better way to relay the same message would be to say that improvements are driven by stress. If that were true, exercise would be a lot less enjoyable. \)Ĭonsider the old saying, “No pain, no gain.” Does exercise really have to be painful, as this adage implies, to be beneficial? Absolutely not.
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