Regardless of your fitness level, there are seven principles that should be followed during any type of physical training or exercise program. How is it established in the U.S. UU., S. Army Fitness Training Handbook, these seven principles are also known as PROVRBS, an acronym for progression, regularity, overload, variety, recovery, balance and specificity.
To improve your fitness level, you need to gradually increase both the intensity and duration of your physical training routine. According to author Robert Sterling Rush in his book Enlisted Soldier's Guide, a safe level of progression can be achieved by increasing your cardiorespiratory and muscle capacity by about 10 percent every 10 days. It is also important to maintain an exercise regimen that is consistent, in which exercise is performed at regular intervals. Ideally, physical training should take place between three and five times a week.
In addition, it's important to make sure you get enough sleep and eat properly to function at your maximum capacity during physical training. Army Fitness Training Handbook, occurs when the workload of your workout exceeds the normal demands placed on your body. This involves working hard to make the heart work at a relatively high percentage of its maximum capacity. However, determining the right level of intensity depends on a variety of factors, including age, weight, and general fitness level.
Overloading also occurs during muscle strength and endurance training, when you work a muscle to failure. It's easy to get bored with physical training if you do the same routine every time, so it's important to mix things up by interrupting your training routine and include different activities. Not only will this prevent boredom, but it will also increase your motivation and help you achieve better results. Rest periods between physical training are just as important as training itself, as muscle damage is repaired and waste is metabolized during these times.
The optimal recovery time is between 24 and 48 hours after exercise. Recovery can also be achieved by alternating more difficult training days with easier training days, or alternating muscle groups so that you don't work the same muscles continuously. Inadequate recovery can lead to muscle fatigue, increasing the chance of further injury. When coordinating a physical training program, it is important to ensure that you are exercising all areas of the body equally to achieve a balanced level of fitness.
For example, Rush writes in the Enlisted Soldier's Guide, you need to balance upper and lower body routines, and balance endurance running with sprints to run as far and as fast as possible. The final principle is specificity, which apparently contradicts the previous principle of balance by advising you to focus on a specific skill during training. However, more precisely, the specificity principle advises you to direct your training towards specific objectives. For example, if your goal is to become a better runner, your training should focus more on running, since activities such as swimming or cycling will not help you achieve this goal as efficiently.
Everyone is different and responds differently to training. Some people are able to handle higher volumes of training, while others may respond better to higher intensities. This is based on a combination of factors such as genetic capacity, predominance of muscle fiber types, other factors in your life, chronological or athletic age, and mental state. This is based on a combination of factors such as genetic capacity, predominance of muscle fiber types, other factors in your life, chronological or sports age, and mental state.
I advise you to always keep the lines of communication open with your coach and give them as much feedback as possible so that they can adjust your training to best suit you. The principles of specificity, progression, overload, adaptation and reversibility are why frequent and consistent practice is so important if you want to improve your performance. A fast-growing health and fitness community dedicated to sharing knowledge, lessons, and tips for living happier, healthier lives. Almost all exercises can benefit from the use of chains or bands to make the resistance of the exercise adapt to the optimal strength curve.
That's why I was intrigued to attend Ten Health and Fitness's “Seven Principles of Movement” masterclass, recently launched as part of its Move Better campaign running throughout the fall. Going back to the SAID principle, the body will adapt in a very specific way to the training it receives. Ten experts from boutique health and fitness provider Ten share their number one health and fitness tips. With current research questioning the benefits of stretching programs, the foam roller and other forms of myofascial self-release have become a popular alternative.
Everyone is “strong” in their sport, and will only benefit from training to improve their particular “strength”. They can be simplified or advanced, according to fitness level and ability, and can also be removed from the reformer and placed on the floor, and can be used to provide the outline of any training plan. Every well-built structure requires solid foundations, and during my seven years as a fitness writer and personal trainer I discovered that average training is no different. Team managers and, dare I say, strength and conditioning coaches, who should know, placed enormous workloads on players with little or no understanding of recovery principles.
When they discover the latest hype drill, they immediately connect it to their program without analyzing how it fits in. . .