Download
1 / 10
110 likes | 345 Vues
Training Principles. A fitness program is different for each individual, but the underlying principles of training are all the same. Understanding these principles will help you in achieving your goals. The Overload Principle
E N D
A fitness program is different for each individual, but the underlying principles of training are all the same. Understanding these principles will help you in achieving your goals. The Overload Principle When you stress your body in a way it is not accustomed to, you create an “overload”. Your body deals with this stress (either with weights or running/swimming etc.) by adapting in such a way that if the same situation occurs to your body again, it will be prepared to deal with it.Your muscles or cardiovascular system will become stronger and more efficient. In 300 B.C., Milo of Croton demonstrated this principal by carrying a calf every day until it became a full grown bull.
The Progression Principle The principle states that fitness improvements will occur gradually by slowly increasing the overload. It takes hard work, miracles don’t happen overnight. Weight must slowly be increased and distance or pace of runs must be increased if athletes wish to see continued improvements.
The Reversibility Principle After you have achieved gains from your training, if you stop you will loose those gains. Sometimes breaks are needed to give your body a rest so that it can be pushed further in the future. A constant, yet moderate (medium intensity) exercise program can help maintain your level of fitness. This is also called the “use it or lose it” principle.
Getting Started on a Program:The Basics 1. Set Goals - determine the type of training program a) Personal - what do you want to achieve: bulk, strength, weight loss, strength without weight gain? b) Sport Requirements - analyse sports and develop what it requires. Example: you train differently for hockey and wrestling.
2. The Importance of Core Strength Training When training “core” you are working on exercises that help with your bodies stability. Your stability starts from the middle of your body and moves outward. So when training core, you are working your abs, back extensors, and all other muscles that help with stability. If you have a weak core, it leads to difficulties in other areas when you get training with more complex and intense exercises. In this course we will start by building a base working on general fitness starting with core circuits, cardio and then weights. Later in the year you will be able to modify individual programs to meet specific needs. You first must have a good base to build from. Example: you can’t develop power without first having strength.
3. How Often Should You Lift? Weights: 3-4 times per week, 45-75 minute sessions Don’t skip the rest sessions, muscles need time to repair, grow and there is less chance of injury. Be patient, results will appear over time not in one week. 4. How Many Sets? - a set is a fixed number of repetitions (reps) - best gains come from 3-5 sets per exercise, we will be starting with 3 sets plus a warm-up if needed.
5. How Many Reps? - in the beginning program stick to 10 reps (except for abdominals) 6. How Much Weight? - should be able to complete 10 reps - the last couple should be difficult 7. When Do You Increase Weights? - once you are able to do more than 10 reps easily
8. Order of Exercise - work larger muscle groups before smaller ones Example: if working chest do flat bench press (uses all of pecs) before incline press (uses just upper pecs) and do triceps last. 9. Cardiovascular Training The most important component of general conditioning because it refers to exercises that strengthen the heart, lungs and circulatory system. To get cardiovascular training you must do cardio or aerobic activities for at least 30 minutes, 3-5 times per week at an intensity of 60-85% if of your maximal heart rate. (FITT principle)
