There are many different approaches to training. Whether it is for sport or exercising to improve fitness and well being. Here are the 7 principles we live by.
- Progressive Overload
- Diminishing Returns
What is all that you ask?
The best way to develop physical fitness for your sport is to train the energy system and muscles as closely as possible to the way they are used in your sport. Duplicating movement patterns, strengthening and conditioning key muscles groups and ensuring you have a functional core.
To continue to improve it is important to do more than what the body is used to doing. This increased work allows the body to adapt. There are three variables you can use to overload the body: duration, intensity & frequency. It is important that you only increase 1 variable at a time to avoid the risk of injury.
When you initially start a training program or fitness regime you will most likely see large, rapid improvements. As your fitness improves you get closer to your optimal fitness and your gain and improvements become less. More training is required to achieve gain. The same principle applies to weight loss.
This principle refers to the importance of varying the type of training and the intensity of your training to ensure you have sufficient time to recover and adapt both physically and mentally.
Loosing fitness is a much easier process than finding it! The rate at which you loose fitness depends on a variety of things, however, being consistent and maintaining your fitness levels is the best way to go.
Training is a progression which cannot be rushed. Take everything in moderation. Follow a training program aligned with the key training principles and always remember the 3 C’s of success: consistency, consistency, consistency!!!
Recovery is an important part of an overall plan, just as important as the training itself. The mount of recovery required after each session will depend on the overloading and changeable factors related to the session or block of sessions. Other factors such as heat, fuelling and intensity must also be taken into account. Recovery refers to methods such as hydration, passive rest, active rest and massage just to name a few.