The principles of training are the four key areas that everyone needs to understand before starting an exercise training programme. These are specificity, progression, overload and individualisation. Here’s the realbuzz.com guide to the principles of exercise and training.There are certain underlying principles regarding exercise and activity. We believe that one should be aware of these basic concepts in order to maximize the effectiveness of this program. Your personalized program should be designed to reflect each of these principles in such a manner that you can most easilty accomplish your goals.
Intensity , Duration, Volume, Frequency, Adaptation, Progressive Overload,Gradualness, Overtraining, Specificity ,Goal Defining ,Individuality , Fun and Enjoyment ,Injury Prevention.
Exercise progression: This is all about the need to gradually increase the workload that you put your body through. It is essential to combine training and rest whilst at the same time increasing the stress that the body is put through. This so-called ‘stress’ is a combination of the frequency, duration and intensity of the workout. Progression is all about small increments. It is not a case of doing a two hour walk one day and a five hour walk a couple of days later. You should only progress by around 5-10 per cent at a time.
The stresses that are applied to the body in training must be the same as those experienced in your chosen sport or adventure. If you’re planning to use walking or cycling as part of a general fitness programme this principle is nothing for you to worry about. If you are going to focus on walking or cycling only, then it’s something you should be very aware of.
How much exercise should I do
Begin by adding whatever activity you can comfortably start with and when you can do more, stick with it. One of the most sure-fire ways to give up on an exercise program is to make it so inconvenient that it’s downright unachievable. Few of us can devote a full hour to exercise every single day; it’s just not practical. Strength training.Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.
Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.