Principles of Training: Overload, Specificity, & Reversibility
This week we will discuss the principles of training and how you can apply them to your own workouts .
Definition: Exercise must be performed at a level beyond which is accustomed in order for a training effect to occur. Overload is specific to each individual and is affected by age, exercise history, body composition and general well being. Overload is important principle regardless of whether you are training for fitness or performance.
Example: I currently participate in Obstacle Course Racing (OCR). The OCR events I compete in range in distance from 3-12 miles and may last for up to 2.5 hours. This is considered an endurance event and I run a fair amount of miles in preparation for these events. In my current training cycle (6 weeks), my daily runs are 33 minutes in duration. Therefore, I am currently accustomed to this activity. To apply the overload principle to my training, in subsequent training cycles, I will slowly increase my daily time spent running. This increase in duration is more than I am currently accustomed and will lead to increase in my aerobic capacity (the desired training effect).
First, consider your current level of fitness and how long it has been since you exercised consistently.
Second, make a plan! Write down on paper a workout that is more than you are currently accustomed to. There are many ways to do this. Here are a couple of ideas:
– Workout Longer (add time, sets, or reps)
– Add Intensity (add weight, increase speed, decrease rest periods)
– Workout More (add more workouts per week)
Third, don’t overdo it! Overload should be done gradually. If you aren’t sure how to overload then consult a professional.
For more help with your workouts, call us at 281-371-2004.