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The Progressive Overload Principle

Nothing is more cringe worthy than to see someone lifting the same weights (that are too light) and doing the same exercises all of the time. Or cycling the same distance at the same speed everyday.

We are unfortunately, creatures of habit. Once we get used to a routine we stick with it. Going to "work out" turns in to the same old program that we breeze through without much difficulty. I'm sure completing the workout feels great but chances are, it's not making much of an impact on your physique,

What is Progressive Overload?

Simply put, progressive overload is constantly challenging your muscles and heart by putting them through different workouts on a regular basis, so they don't adapt to a routine. This includes:

-Regularly increasing intensity by adding weight, once it become too easy.

-Constantly changing number of reps and using the appropriate weights to match, to improve strength, size and endurance.

-Add more sets to each exercise performed.

-Add more exercises per a muscle group.

-Changing exercise types to hit your muscles in different ways.

-Training with different Program Modifications. This means doing upper/lower splits one work out, then full body, then focusing on only a couple of muscles etc.

-Progressing intensity of cardio sessions

-Progressing time of cardio sessions. You should be working on more intense workouts in less time, and less intense sessions, with more time.

-Changing equipment type for lifting and cardiovascular activity.

-Progressive overload can also include adding more days to your workout week.

Once your body gets used to a program, it stops showing results. Use some or all of these tips to progress, based on your goals. If you want strength and muscle, adding more sets, intensity and weight is a good place to start. If you are in it for endurance try more reps and the suggestions for progressing cardiovascular sessions.

If you have a hard time challenging yourself and designing different programs, consider hiring a personal trainer that will guarantee results!

Kaleena Lawless
Personal Training Specialist
www.kalisthenixfitnessblog.com

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

 

 
 

 

 

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