Sometimes taking this to the point where weight loads should be increased on almost a daily basis. Over the years, since there wasn’t a method of training that explained how to incorporate the Overload Principle into a strength program, the majority of athletes misinterpreted this principle to mean that they should lift as much weight as possible all the time. The key factor in duration is the number of sets and repetitions of an exercise. Duration implies how long the training session should be. Intensity refers to how hard the training is with resistance being the key component. These variables are intensity, duration, and frequency. The next steps in better understanding the Overload Principle is understanding the variables of training stress. I design programs to help people train correctly without causing an overtraining effect. Since various kinds of training stress can create the environment for these different effects, it’s extremely important that the stress you use be for the correct period of time, be exactly planned out, and completely evaluated. increased strength levels, increased power, increased muscle endurance, etc.). The effects that these feedback systems have on the body are responsible for the various results which athletes are constantly seeking, (i.e. Therefore your body constantly adjust to stay in homeostasis it doesn’t like you going around making waves by training for sports and throwing everything out of balance. It seems that the human body likes things as constant, comfortable, and normal as possible. Homeostasis is the normal biological state of balance between energy consumption in the form of waht you eat, and the normal energy output from your working day. In order to compensate for this imbalance, various systems (feeback) of your body try to get it back into balance called “homeostasis.” When you weight train for strength, you create an imbalance or disturbance in your body’s musculoskeletal system. Generally speaking, stress may be regarded as any stimulus which creates an imbalance of the body’s internal environment. The kind of stress being discussed is the training stress caused by lifting weights. This is not the kind of stress you get from financial or family problems. When you train with weights as part of a strength program, your body’s internal systems change as a direct result of experiencing stress. To make the Overload Principle a bit more clear let’s take a look at what happens to your body during strength training. If you do not recover, the Overload Principle’s positive effect will be lost. If you work with a greater load then you did previously, your body will be challenged and, after a period of recovery, it will become stronger. That “but does not overstress it” part of the previous sentence is an extremely important concept. The abuse of this term is found in the fact that experts knew an athlete should increase their training stress a little at a time, but never actually defined what “a little” was.Īs a principle built into a strength program, the Overload Principle is only beneficial as long as it challenges the body to adapt to the strength training you’re performing, but does not overstress it to the point that it can’t recover from the training. Unfortunately in actual applied terms found in weight training rooms and gyms throughout the country, the Overload Principle is a misunderstood concept which has become an abused term among training experts. The side effect of all this is that you get stronger and active more muscle tissue, in some cases increase in muscle size. As your body adapts to the training, you then add more resistance to the training. You train a little, rest and you train again. Stated this way, it’s a pretty easy concept to understand. Simply put, the Overload Principle dictates that exercise resistance should be gradually increased as the individuals capabilities improve throughout their training. If you’re are on any type of progressive resistance strength training program for sports, whether you know it or not you’re trying to employ a training principle called the “overload principle.”
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