Wood Working|
Oct
12
Filed Under (Fitness) by Kert
Denise K. Wood, Ed.D. asked:
The Principle of Overload asserts that you must gradually and systematically increase your fitness training load. Overloading causes changes within your muscles as a direct result of the type of training you perform. Because your body gets used to working out at a particular level, you must progressively increase your work load in order to continue to improve.
To apply the Principle of Overload to fitness programs, you can adjust some combination of intensity (how hard), frequency (how often), duration (how long), recovery (how much rest), and volume (total work) to achieve your desired results. It is most important that you gradually increase your work load with a regimen of training activities that targets your goals.
Training at an intensity that varies between 60%-100% of your maximum effort is a guideline for how hard to work. Planned training cycles that include light, moderate, and heavy periods offer variation within an adequate range of intensity. Periodically testing your maximum efforts provides a basis for how much and in which ways you should increase training loads.
For strength, lift weights at 60-100% of your single maximum repetition (1 RM) for specific lifts (e.g., squat, bench press). However, if you are not conditioned, testing 1 RM is not advisable nor is it feasible for all exercises. One RM calculators offer a safer way to estimate the weight you can lift for a single repetition.
Another method to progressively overload for strength is to perform 10-15 repetitions of an exercise. Increase the weight load when you can complete 15 reps using good form through the full of motion. Do not increase weight loads more than 10% per week.
What happens if you do not work hard enough? You will make limited gains, progress more slowly, or simply maintain your fitness level.
What happens if you work too hard? Your progress can be compromised if your training intensity is too high. It is not necessary to work out until you are exhausted every day. In time, you could experience the effects of overtraining.
The Recovery Principle and the Variation Principle work in concert with the Overload Principle. To allow adequate recovery time, train 5-6 days per week for endurance and 3-4 days per week for strength. To prevent overtraining and to experience more rapid improvements, vary your workouts during each phase of training within a range that targets your goals.
How does the saying, No pain, no gain apply? Learn to distinguish between the “pain” of working hard and the “pain” of injuries. Overloading will result in normal training effects. Muscles will burn or become sore and stiff. You can continue to work through these effects of training. But you should work around muscle strains, joint sprains, and other structural injuries to allow them to heal.
The Overload Principle is a useful training tool, but your body’s response to your total training load supersedes general training guidelines. You can make good training decisions by listening to your body and trusting your instincts about how to apply training principles.
Sources
Fleck, S.J. & Kraemer, W.J. (1996). Periodization breakthrough! Ronkonkoma, NY: Advanced Research Press.
Hoeger, W.W.K & Hoeger, S.A. (2006). Principles and labs for fitness and wellness. (8th ed.). Belmont, CA: Thompson Wadsworth.
Martens, R. (2004). Successful coaching (3rd ed.). Champaign, IL: Human Kinetics.
McArdle, W.D., Katch, F.I., & Katch, V.L. (2000). Essentials of exercise physiology (2nd ed.). Baltimore: Lippincott, Williams, & Wilkins.
Powers, S.K., Dodd, S.L., & Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.
HOLLIS
The Principle of Overload asserts that you must gradually and systematically increase your fitness training load. Overloading causes changes within your muscles as a direct result of the type of training you perform. Because your body gets used to working out at a particular level, you must progressively increase your work load in order to continue to improve.
To apply the Principle of Overload to fitness programs, you can adjust some combination of intensity (how hard), frequency (how often), duration (how long), recovery (how much rest), and volume (total work) to achieve your desired results. It is most important that you gradually increase your work load with a regimen of training activities that targets your goals.
Training at an intensity that varies between 60%-100% of your maximum effort is a guideline for how hard to work. Planned training cycles that include light, moderate, and heavy periods offer variation within an adequate range of intensity. Periodically testing your maximum efforts provides a basis for how much and in which ways you should increase training loads.
__________________________________________________________________
For strength, lift weights at 60-100% of your single maximum repetition (1 RM) for specific lifts (e.g., squat, bench press). However, if you are not conditioned, testing 1 RM is not advisable nor is it feasible for all exercises. One RM calculators offer a safer way to estimate the weight you can lift for a single repetition.
Another method to progressively overload for strength is to perform 10-15 repetitions of an exercise. Increase the weight load when you can complete 15 reps using good form through the full of motion. Do not increase weight loads more than 10% per week.
What happens if you do not work hard enough? You will make limited gains, progress more slowly, or simply maintain your fitness level.
What happens if you work too hard? Your progress can be compromised if your training intensity is too high. It is not necessary to work out until you are exhausted every day. In time, you could experience the effects of overtraining.
The Recovery Principle and the Variation Principle work in concert with the Overload Principle. To allow adequate recovery time, train 5-6 days per week for endurance and 3-4 days per week for strength. To prevent overtraining and to experience more rapid improvements, vary your workouts during each phase of training within a range that targets your goals.
How does the saying, No pain, no gain apply? Learn to distinguish between the “pain” of working hard and the “pain” of injuries. Overloading will result in normal training effects. Muscles will burn or become sore and stiff. You can continue to work through these effects of training. But you should work around muscle strains, joint sprains, and other structural injuries to allow them to heal.
The Overload Principle is a useful training tool, but your body’s response to your total training load supersedes general training guidelines. You can make good training decisions by listening to your body and trusting your instincts about how to apply training principles.
Sources
Fleck, S.J. & Kraemer, W.J. (1996). Periodization breakthrough! Ronkonkoma, NY: Advanced Research Press.
Hoeger, W.W.K & Hoeger, S.A. (2006). Principles and labs for fitness and wellness. (8th ed.). Belmont, CA: Thompson Wadsworth.
Martens, R. (2004). Successful coaching (3rd ed.). Champaign, IL: Human Kinetics.
McArdle, W.D., Katch, F.I., & Katch, V.L. (2000). Essentials of exercise physiology (2nd ed.). Baltimore: Lippincott, Williams, & Wilkins.
Powers, S.K., Dodd, S.L., & Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.
HOLLIS
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Oct
05
Filed Under (Fitness) by Kert
Wendy Wood asked:
The Time Crunch, No Time For Crunches. The image of the modern women is of a person in motion. The demands of work and family do not seem to leave much time for taking care of yourself, and many women bemoan the fact that they do not have time for a workout. The good news is that establishing a regular fitness routine can help to boost your energy and can motivate your overall productivity and self confidence. The bad news is that there still are not enough hours in the day! One way to tackle the work/workout conundrum is to combine the two. Keeping active while working and regularly participating in a few low key exercises can actually help you to get more accomplished without taking time away from your family.
Part of the problem with many work situations is that work can be repetitive and sedentary. Maintaining good circulation, adequate cardio stimulation and toned muscles can be difficult. No matter what your job situation is like, make sure you take advantage of every opportunity to get up, move around, and stretch muscles that can become cramped and sore. If you have access to a stairway, using them frequently is a great way to keep your blood pumping. While work can become involving, make sure you take quick breaks at least once an hour to move and stretch. Wearing a pedometer while you work can help you to keep track of how many steps you take each day.
Simple Desk-Friendly Exercises
Whether you work at home, in an office or almost any place of employment, there are simple exercises that you can do while at work. If you ca not find the time for a full workout, these mini-exercises can at least keep you toned and active.
Waist Toner. While sitting in a chair or standing, place your right hand behind your right hip and twist as far as you can to the right without straining. Hold this position for 5 seconds and turn front. Repeat this five times for the right side, five times to the left side and then alternate both sides for 10 repetitions.
Bicep Curls. Holding a standard water bottle (16 ounces) or a small paperweight in your hand, stretch out your arm in front of your body, palm side up. Gently bring your hand up to touch your shoulder. Repeat five times on each side. Next, do the same exercise, only bring your arm up to the side instead of the front.
Thigh Toner. While sitting, place a full water bottle (cap on!) between your knees. Pull in your abdomen muscles, sit up straight and squeeze the bottle with your legs. Repeat 10 times.
Ab Curls. Cross your arms over your chest and place each hand on the opposite shoulder. Pull in your abdomen muscles while bending your head, neck and shoulders forward. Hold this position for 5 seconds and repeat ten times. Next repeat the exercise, but instead of tightening your abdomen for 5 seconds, contract and release the muscles 5 times while bent forward.
EDWARDO
The Time Crunch, No Time For Crunches. The image of the modern women is of a person in motion. The demands of work and family do not seem to leave much time for taking care of yourself, and many women bemoan the fact that they do not have time for a workout. The good news is that establishing a regular fitness routine can help to boost your energy and can motivate your overall productivity and self confidence. The bad news is that there still are not enough hours in the day! One way to tackle the work/workout conundrum is to combine the two. Keeping active while working and regularly participating in a few low key exercises can actually help you to get more accomplished without taking time away from your family.
__________________________________________________________________
Part of the problem with many work situations is that work can be repetitive and sedentary. Maintaining good circulation, adequate cardio stimulation and toned muscles can be difficult. No matter what your job situation is like, make sure you take advantage of every opportunity to get up, move around, and stretch muscles that can become cramped and sore. If you have access to a stairway, using them frequently is a great way to keep your blood pumping. While work can become involving, make sure you take quick breaks at least once an hour to move and stretch. Wearing a pedometer while you work can help you to keep track of how many steps you take each day.
Simple Desk-Friendly Exercises
Whether you work at home, in an office or almost any place of employment, there are simple exercises that you can do while at work. If you ca not find the time for a full workout, these mini-exercises can at least keep you toned and active.
Waist Toner. While sitting in a chair or standing, place your right hand behind your right hip and twist as far as you can to the right without straining. Hold this position for 5 seconds and turn front. Repeat this five times for the right side, five times to the left side and then alternate both sides for 10 repetitions.
Bicep Curls. Holding a standard water bottle (16 ounces) or a small paperweight in your hand, stretch out your arm in front of your body, palm side up. Gently bring your hand up to touch your shoulder. Repeat five times on each side. Next, do the same exercise, only bring your arm up to the side instead of the front.
Thigh Toner. While sitting, place a full water bottle (cap on!) between your knees. Pull in your abdomen muscles, sit up straight and squeeze the bottle with your legs. Repeat 10 times.
Ab Curls. Cross your arms over your chest and place each hand on the opposite shoulder. Pull in your abdomen muscles while bending your head, neck and shoulders forward. Hold this position for 5 seconds and repeat ten times. Next repeat the exercise, but instead of tightening your abdomen for 5 seconds, contract and release the muscles 5 times while bent forward.
EDWARDO
Comments Off
