Training for Results
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
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!