Why is progressive overload important?
The purpose of exercising is to achieve progressive overload. Progressive overload is to continuously challenge the body in order to avoid reaching a plateau stage. To achieve this premise, the body should work a little bit harder than it is used to. To me, exercise is like a game, as you can tweak variables of your choice in order to progress and advance. Keep reading and we will explore those variables.
Variables that ensure progression in your workout
1) Volume:
Volume is how much work is done during a workout. In order to achieve progressive overload overtime, a gradual increase in volume should be the aim. Volume consists of:
Reps: It is the amount of times an exercise is repeated.
Sets: It is the amount of times an the exercise is repeated with the set reps.
Weight: It is the amount of weight used.
Volume = Amount of Reps x Amount of Sets x Weight
2) Intensity:
Intensity is how difficult a workout is. The intensity of a workout is contingent upon an individual's personal goals for the session. For example, if the goal is hypertrophy of the muscles, increasing the weight carried will intensify the workout. On the other hand, if the goal is improvement in endurance, an in increase speed or decrease of rest periods will intensify the session. Another factor that will increase intensity is adjusting lever length (arms and legs). To clarify, the farther the lever is from the middle of the body the more difficult an exercise will be. Let's take a push up as an example. When performing boxed pushups, the legs and arms are closer to the body making it easier than regular pushups where the arms and legs are farther away from the body.
3) Tempo:
Tempo is to hold a movement for a specific time with the aim of keeping the body under tension. Tempo is a great way to play around and challenge the body. A four digit system is used to alter the tempo of a particular exercise. Let's take a squat with tempo as an example to explain this system.
Eccentric (the lowering down phase of the squat): 3 seconds
Isometric bottom (the hold at the bottom of the squat): 5 seconds
Concentric (the coming up phase of the squat): 3 seconds
Isometric top (the pause at the upward phase): 0 seconds
4) Exercise selection
The body is clever and reactive. It will certainly adjust to exercises that are continuously being repeated overtime. Given this, it is important to switch up the exercises and select them based on an individual's level of fitness. As a person advances, exercise selection should advance as well.
5) Range of motion
Range of motion is the degree of movement possible when performing a particular exercise. Utilizing this factor will increase the intensity of a workout. The optimum goal is to be able to perform an exercise with full range of motion.
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