The principles of training help to ensure effective, sensible, realistic and safe training plans are developed. These principles are as follows:
-Specificity. This principle states that any training undertaken should relate to and be appropriate to the activity for which the individual is training. Different activities for example are comprised of a different blend of different fitness components. However it is important that there is an appropriate level of general base fitness prior to embarking on further specific fitness types. This principle also relates to the body's energy systems as different energy systems are required in different measures for different activities. For example, longer distance running draws more heavily on the aerobic system whereas sprints draw heavily on the anaerobic system and so when training for such pursuits the training can be tailored to optimally develop the predominant energy system required for the activity. The main factors to be considered in line with this principle relate to the individual, the activity in question and the energy system that requires training for the activity.
-Overload. The only way to continually improve one's fitness is to overload the body. The body will only become fitter if it has to work harder than normal and therefore has to adapt. It is important though that this overload is safe. Overload can be achieved through increasing the frequency of training, intensity of exercise, time or duration of exercise or the type of training is changed. This can be remembered through the acronym FITT (Frequency, intensity, time, type). It must be noted that overload must be progressive and done incrementally so as to avoid injury and/or burnout. Examples of overload include running faster, lifting heavier weights, training for a longer period of time or adding another training session into the week.
-Reversibility. This is also known as regression and it means that if one does not keep up with fitness, there will be a fitness regression. If one doesn't use it one will lose it. Fitness cannot be stored for future use and one's level of fitness is continually changing. Fitness adaptions that have occurred at one stage of life can be reversed if that individual is no longer keeping fit. Regression can include a significant decrease in maximum oxygen uptake and a decrease in cardiac output and stroke volume, reflecting a fall in the efficiency of the cardiovascular system. Muscle mass and therefore strength also deteriorate but less rapidly.
-Variance. A variety of training methods should be used throughout a training program to provide the required progressive overload, challenge the body in different ways and keep interest and motivation high.
The fitness sessions and programmes at Phil K Wolstanholme Fitness will utilise these training principles when devising the tailored workouts that take into account individual differences. We will discuss them throughout our journey together.
Comments