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Training for Results

Updated on September 16, 2010

We humans are experts at taking the path of least resistance.  With remote

controls, cordless phones and cars, we practice convenience daily.  It’s

great to have a routine that you can count on.  However, your workout is not

the place to repeat the same routine.  At times, you need to make changes in

order to see results.

The overload principle states that for adaptations to occur, your body must

be exercised at a level beyond that to which it is accustomed.  When you

apply the principle of overload to your workouts, you stimulate responses

from your body.

Adaptations will occur until muscle is no longer overloaded.  That means,

when you get used to lifting a certain amount of weight, it’s time to

increase the amount in order to overload the muscular system.  In other

words, when your workout that was once difficult becomes easy, it’s time for

another challenge.

Increasing exercise frequency, duration and intensity are the variables most

often manipulated to provide overload.  To increase frequency, add another

lift day to your routine or perform one extra cardio-based workout.  If your

workout days are dictated by your schedule, try adding extra time to your

workouts.  Add 15 minutes to your walk.

A good way to know when you should increase the intensity (aka, the amount

of weight) of your resistance workout is the 2-for-2 rule.  If you can

perform two or more reps over your goal in the last set in two consecutive

workouts, weight should be added during the next training session.

Increase the intensity of your cardiovascular workouts by raising

resistance, incline, speed or incorporating sport-specific drills.  Remember

to progress methodically in order to reduce the risk of injury.

If you’ve been exercising and are not seeing changes, you must change

something.  Part of the problem could be what you’re eating.  Consider,

also, that you may need to overload your system.  You want your time to be

well spent, right?  Now, get out there and prove you’ve got what it takes to

transform your body!


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    • mixfitness profile image

      mixfitness 7 years ago from Round Hill, VA

      Thanks, thougtforce! I like to take my workouts in a new direction every 4 weeks. Each month is something new:)

    • thougtforce profile image

      Christina Lornemark 7 years ago from Sweden

      Great tips! training with results isnt always so easy, sometimes I find myself repeating the same for to long!

      Useful hub!