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8 Key Training Principles For Fitness And Sports Training

8 Key Training Principles For Fitness And Sports Training

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8 Key Training Principles For Fitness And Sports Training
Fitness image courtesy of Pixabay

The 8 Training Principles are research-based guidelines that can help you accelerate your training progress and optimize your results. Knowing how to apply these principles gives you an educated basis on which you can make informed decisions about designing your fitness or sports training program. The principles can also help you evaluate the merits of fitness equipment and personal training services.

All of the principles complement each other. For best results, they should be applied in concert throughout every phase of training.

1. Principle of Specificity suggests that your body will make adjustments according to the type of training you perform and in the very same muscles that you exercise. How you train determines what you get.

This principle guides you in designing your fitness training program. If your goal is to improve your overall level of fitness, you would devise a well-rounded program that builds both endurance and overall body strength. If you want to build the size of your biceps, you would increase weight loads on bicep curls and related exercises.

2. The Principle of Overload implies that you must continually increase training loads as your body adapts over time. Because your body builds and adjusts to your existing training regimen, you must gradually and systematically increase your work load for continuedimprovement.

A generally accepted guideline for weight training is to increase resistance not more than 10% per week. You can also use percentages of your maximum or estimated maximum level of performance and work out within a target training zone of about 60-85% of maximum. As your maximum performance improves, your training loads will increase, as well.

3. The Principle of Recovery assets that you must get adequate rest between workouts in order to recuperate. How much rest you need depends upon your training program, level of fitness, diet, and other factors.

Generally, if you perform a total body weight workout three days per week, rest at least 48 hours between sessions. You can perform cardio more frequently and on successive days of the week.

Over time, too little recovery can result in signs of overtraining. Excessively long periods of recovery time can result in a detraining effect.

4. The Principle of Reversibility refers to the loss of fitness that results after you stop training. In time, you will revert back to your pre-training condition. The biological principle of use and disuse underlies this principle. Simply stated, If you don’t use it, you lose it.

While adequate recovery time is essential, taking long breaks results in detraining effects that may be noticeable within a few weeks. Significant levels of fitness are lost over longer periods. Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of endurance is lost in the same time period.

The Principle of Reversibility does not apply to skills. The effects of stopping practice of motor skills, such as weight training exercises and sport skills, are very different. Coordination appears to store in long-term motor memory and remains nearly perfect for decades. A skill once learned is never forgotten.

5. The Principle of Variation implies that you should consistently change aspects of your workouts. Training variations should always occur within ranges that are aligned with your training directions and goals. Varying exercises, sets, reps, intensity, volume, and duration, for example, prevents boredom and promotes more consistent improvement over time. A well-planned training program set up in phases offers built-in variety to workouts, and also prevents overtraining.

6. The Principle of Transfer suggests that workout activities can improve the performance of other skills with common elements, such as sport skills, work tasks, or other exercises. For example, performing explosive squats can improve the vertical jump due to their common movement qualities. But dead lifting would not transfer well to marathon swimming due to their very dissimilar movement qualities.

7. The Principle of Individualization suggests that fitness training programs should be adjusted for personal differences, such as abilities, skills, gender, experience, motivation, past injuries, and physical condition. While general principles and best practices are good guides, each person’s unique qualities must be part of the exercise equation. There is noone size fits all training program.

8. The Principle of Balance is a broad concept that operates at different levels of healthy living. It suggests that you must maintain the right mix of exercise, diet, and healthy behaviors. Falling out of balance may cause a variety of conditions (e.g., anemia, obesity) that affect health and fitness. In short, it suggests all things in moderation.

If you go to extremes to lose weight or build fitness too quickly, your body will soon respond. You could experience symptoms of overtraining until you achieve a healthy training balance that works for you.

For fitness training, balance also applies to muscles. If opposing muscles (e.g., hamstrings and quadriceps in the upper legs) are not strengthened in the right proportions, injuries can result. Muscle imbalances also contribute to tendonitis and postural deviations.

Keep these 8 Training Principles in mind as you design and carry out your fitness training program. They can help you make wise exercise decisions so you can achieve your goals more quickly with less wasted effort.

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Tips for Gaining Motivation From a Fitness Magazine

Every month it comes… the day your favorite fitness magazine comes out, and you get a fresh burst of motivation and some great new ideas on exercises to improve your fitness level and maybe even some great recipes for nutritious food that won’t pack on the pounds.

Men's Fitness MagaineThen you finish reading through the magazine and set it aside after maybe trying a couple of the exercises and thinking about the suggestions in the magazine, and the motivation you got from it is gone as soon as you put it down.

It doesn’t have to be like that, though – you can use some things you learned in elementary school or (if you’re a techy type) a computer program – like a slideshow – to make sure the tips from that magazine help you keep your motivation level up.

Tips for Gaining Motivation From a Fitness Magazine

Make a Fitness Motivation Poster

Fitness RX for Women MagazineIf you don’t mind cutting up your favorite magazine, hang up a poster board (you can get everything you need for this at the dollar store.)

  • Cut out pictures of the models doing exercises you want to try.
  • Glue or tape those pictures near the edges of the poster board.
  • Then, cut out tips you want to try and attach them in the center of the poster board.
  • If you don’t want to keep the entire magazine after cutting out your favorite motivational parts, make sure to cut out any articles that inspire you and recipes you want to try before recycling the remaining part of the magazine.
  • Make your motivational poster as eye-catching as possible by adding some glitter glue around the photos, or use poster paint or even a permanent marker in your favorite color.
  • Add new images and tips to the poster any time you want – and if you find some things don’t inspire you for very long – just attach new ones on top of them.

Make a Motivational Slideshow

Making a slideshow is a great option for people who prefer digital magazines or for people who don’t want to cut up a magazine.

  • You can use PowerPoint or any slideshow program you like using to do this.
  • Just like making a poster, choose images of exercises and things that inspire you from the magazine.
  • Copy and paste them into your slideshow, then set it to run like wallpaper on your computer or device.

These two methods put the things that inspire you to be more fit and healthy in front of you on a daily basis, so your favorite fitn

 

 

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4 Tips to Stay Motivated the Second Day of a New Fitness Plan

The first day of a new fitness routine is (usually) easy – you’re excited about the healthy new body and lifestyle you’re going to have and maybe even planning out the new clothes you’re going to get – but then the second day arrives…

Fitbook: Journaling for Motivation and Weight Loss
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If you worked out hard the first day, you’re probably waking up with sore muscles. 

Then, you hop on the scale to see how much weight you lost from your amazing first day of a new diet and you find out you gained three pounds.

There goes the motivation, but this is the wrong time to give up if you really want to be fit and healthy, so you need to find some ways to stay motivated through the second day and through any future days that are rough.

4 Tips to Maintain Motivation for a New Fitness Regimen

Have a backup plan (a simple one) that you can easily push through when you aren’t feeling motivated – or when you’re sore.

  • For exercise, this can be as simple as taking a short walk or choosing a few of your favorite songs to listen to while you dance around the house – not every workout has to be intense.

Plan for healthy eating and snacking ahead of time.

  • For your diet plan, have on hand (or get) some healthy foods you can eat without a lot of preparation time, so you aren’t so tempted to grab a bag of chips or cookies when you’re hungry or tired – but if you do nosh on a bit too much ice cream – so what – it’s just one snack – so go ahead and enjoy it, then get back on track afterwards.

Feed your spirit while you are changing your physical state.

  • Add some positivity exercises, such as affirmations,  meditation, or meditative yoga to your plan to make a holistic fitness plan – increasing your positivity is only going to help you in the long run.

Have realistic expectations because change can be rapid but it doesn’t happen overnight.

  • This is where you need to give yourself a break — if you have fitness problems, they didn’t develop overnight and it’s going to take some time to put them behind you – plus most weight problems have some emotional baggage behind them that you need to address for successful weight loss and to have a healthier lifestyle.

Stay Motivated! You Can Do It!

Life changes can be hard, especially when you’re talking about something like weight or a fitness issue because they often are so intrinsically linked to emotional pain, so it’s really important to build success into your new fitness regimen if you want to succeed,

Stay motivated through the second day of your new fitness plan, and through every day, and you will find it much easier to reach your fitness goals.

 

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What Is Total Fitness?

When we think of fitness, we often only think of physical fitness, however, to be really fit for life we need to be fit in mind, body, and spirit. Life presents us with many challenges and to meet these challenges well we need to be in tip top condition, be able to cope with stress, in control of our minds and have a connection to our inner wisdom.

What Is Total Fitness?

By Ali Wylie

How can we explain total fitness? Well to summarise it is a combination of being fit and well in mind, body and spirit. All three areas are of importance and interconnected.

When we think of exercise we often only think of physical exercise but what good is it if you are physically fit but you don’t use your brain. Use it or lose it so the expression goes. The diseases on the increase in our society are dementia related illnesses. Why is that? Do we stop using our brain as we get older? It would seem so. We have to look at the brain like a muscle, if we don’t use a muscle it shrinks and gets weaker, and so does the brain.

At the same time what is the point in having a fit mind if our physical body is too weak to do what we enjoy doing. As we get older we need to keep exercising as there are so many benefits. More energy, more oxygen circulating in the body, better immune system, our health is generally better.

We don’t have to be fitness freaks but we do need to exercise at least 3 times a week, and exercise well. It’s no good going to the swimming pool and spending most of the time hanging on the side chatting, the talking can happen after over a coffee but when you’re exercising stay focused on the job in hand.

The benefits of a regular exercise routine will soon start to show, firmer muscles, more energy, walking faster up those hills plus a general sense of well-being. Consistency is the key as with anything we want to achieve in life.

What about the spiritual side? A strong connection to the inner you gives you a lot more confidence in life as well as the ability to cope with stress and most of us have a lot of that in our lives. As we get older so do our family members and sooner or later we all have to deal with losing a loved one, a strong spiritual connection will help you deal with loss. Life after all goes on and we must learn how to adapt and remain strong and productive.

We should still be able to enjoy our own lives and a connection to the inner you will make this more possible. The inner you is wise and knows the next step you should be taking in life, often the signs we get from this font of wisdom are missed due to the busy nature of our lives. We must learn to listen to the whispers from our soul.

Life will always present us with problems the important thing is how we deal with them, being totally fit will give you all the tools you need to meet and overcome whatever challenges come your way.

Total fitness is a lifestyle, it is about taking control of your life and living it to the full. We are not just a body but a mind too and of course we have spiritual connections. We need to get all of who we are in order. Pop over and visit us at http://www.totalfitnessunited.com and let us help you get fit for life.

Article Source: http://EzineArticles.com/?expert=Ali_Wylie

 

 

 

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