It’s about time I share some fitness related topics with you, since this is a fitness blog and all.
This week I want to touch on two subjects: The Principle of Overload and the Principle of Progression.
Principle of Overload
In order to achieve significant results in any training, whether it’s becoming faster, or gaining some more muscle, you need to work for it. The Principle of Overload states that the body must be overloaded in some way beyond it’s normal level or present capacities. It then responds by adapting to this new found stress, and its capacity increases. If you do not include this principle in your training, you will only maintain your present fitness level.
For example, if you want to become stronger, you need to lift heavier. Your body may be used to curling 10 lb weights, but you decide to bump it up to 12 lb weights. In the beginning, you may only be able to do one or two, and your body has had it. As you continually overload the body with heavier weights, it adapts and becomes stronger.
Principle of Progression
In a way, this one is similar to overloading your body. The Principle of Progression states that if you want to continually improve your fitness, then you need to make gradual increases (or progressions) in either the time (duration of exercise), frequency (how often you do it), intensity (increasing speed, making it a HIIT workout, etc), and/or type (switch it up) of the exercise or program.
In easier terms… If you want to get better, you need to work at it. If you want to run a marathon, you need to increase the time of your runs. You can’t (well, maybe someone can) run a marathon after only ever running 3 miles. If you want to increase your speed, then you have to increase your intensity of the workout to get better. When working out, we need to remember to switch up our workouts, or the type of workout. We shouldn’t run 6x a week, but should include cross training. You may also not receive the optimal health benefits if you only work out one time a week, but by increasing the frequency of your workouts, the health benefits will become apparent.
Just remember that if you continually stay at an easy level, your body will have no reason to work out. You may maintain the weight or muscle, but you can never lose weight, tone up, gain muscle, etc. unless you overload your body, and make progressions in your exercise!
And on that note, what better way to get faster than to increase your speed?
I’ve been really good at just running at a comfortable speed and not going out of my zone, or utilizing the above principles. Last week, though, I wanted to change that, and this workout kicked my booty. I loved it! I got off feeling like a million bucks, which is what I love! Make sure to do what works for you. The speeds I used won’t work for everyone, so I simply left them off. Instead, I just put spring, or recover. Some people may not run or walk when recovering and instead use it as a break, but I chose to keep running at a slower pace. Again, do what works for you, best!
The purple is sprinting, and pink is recovering. I did this on a treadmill, but if you choose a different method, just use it as increasing the resistance and lowering resistance. This follows a 30/45/60 second progression with sprinting. Again, I loved it, and I hope you do, too!