We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. This article was written by Precision Physio Exercise Physiologist Brando Liu, if you would like to know more, feel free to reach out to him or book an appointment with any Precision Physio Exercise Physiologist. SUMMARY – Adequate rest is important to recovery. Whilst this training principle of periodisation is more common with advanced to elite level athletes, it can still be applied to most training programs as well. A systematic approach to exercise programming is to divide training into blocks to allow for optimal rest and recovery as a method to avoid overstressing the system. It is necessary to consider proportionate amounts of rest and recovery in relation to training to control the amount of stress on the system. SUMMARY – Activity needs to continue at the same level to keep the same level of adaptation. It’s more than just the size of muscle we are losing! When we’re referring to ‘it’, we are talking about a loss in strength, neuromotor recruitment, flexibility & endurance. Most people have heard the phrase “Use it or lose it” and the adage holds true when it comes to the conditioning of skeletal muscle. SUMMARY – The more specific the training is to a goal, the better. For example, sprinters should be training in a manner that targets their sprint performance and whilst a sprinter may find benefit to their cardiovascular system with swimming, it may not necessary improve their 100-metre sprint time. The physiological, neurological, and psychological adaptations that occur are directly related to the activity performed during training. SUMMARY – Control the amount of physical stress using Frequency, Intensity, Type, Time to optimise overload. By altering these four areas, we can produce a conducive environment for progressive overload by changing the amount of physical stress. To ensure that the body continues to adapt we want to consider modifying the following training variables: frequency, intensity, time and type. More stress is required to continue stimulating improvements. SUMMARY – Stress is required for physiological change. However, this also means that more stress is required for further improvements, hence the need for ‘progressive overload’. For example, if you were new to weightlifting, physiological changes in the body would occur over time as a response to weightlifting so that the body will be able to do the same workload for less effort in the future. By this principle, physical stress is applied to the system to stimulate an adaptive response.
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