Principles of Training and Exercising

Overview

Principles of training: Generally, these are the guidelines which should be followed to make training effective and achieve maximum results.
Importance: Understanding these principles is essential in designing and implementing exercise programmes that will help in improving fitness and performance.

Specificity: Refers to the training principle that workouts should be relevant and appropriate to the sport or performance for which the individual is training.
Direct Relationship: The training programme should relate directly to the movements, energy systems, and muscle groups that are involved in the sport or activity.

Overload: This suggests that in order to see improvements in physical fitness, the body or specific muscles must be stressed beyond their normal operational capacity.
Methods to Overload: This can be achieved by increasing the frequency (how often exercise sessions are), intensity (how hard they are), or time (how long they are).

Progression: This training principle implies that exercise workload should be increased gradually to avoid injury.
Guidelines: The increase should be limited to 10% per week for cardiovascular fitness and 5-10% per week for strength training.

Reversibility: Denotes that any improvement in fitness due to training is reversed when you stop exercising.
Recommendation: Regular and consistent training is key to maintain fitness levels and prevent reversibility of training effects.

Individual Differences: Acknowledges that everyone is unique and therefore, will respond differently to the same training load.
Training Adjustments: Programmes should be tailored to meet the individual’s needs, taking into account their current fitness level, abilities and goals.

Efficient Exercise Programmes: A solid understanding of these principles allows for the creation of effective and efficient exercise programmes, aiding in the maximisation of performance.
Avoidance of Overtraining: Overtraining can lead to decreased performance, fatigue, and potential injury. By applying these principles, overtraining can be avoided.
Goal Achievement: The correct application of these principles can assist in achieving or exceeding fitness goals, improving overall health, and enhancing sports performance.