Principles of Fitness
The 4 concepts discussed below describe the basic principles of fitness.
- Progressive Overload
- F.I.T.T Principle
- Specificity
- Rest and Recovery
- Use or Loose
1. Progressive Overload:-
The Overload Principle is probably the most most important principle of exercise and training.The human body is involved in a constant process of adapting to stress impressed upon it or even to lack of stress.
When you stress the body in a manner that it is unaccustomed to, then the body will react by causing certain physiological changes. This helps the body to handle the stress in a better way , the next time the same event occurs.
Types of Overload:-
i) SET INCREASE
ii) REPETITION INCREASE
iii) WEIGHT INCREASE
2. F.I.T.T Principle:-
There are 4 ways to achieve overload in an exercise program. It is called the F.I.T.T Principle.
i) Frequency: How often to Train
ii) Intensity: How hard you train
iii) Time (Duration): How Long to Train
iv) Type: The kind of Training you are doing
3. Specificity:-
Specific types of activity is required to work on specific fitness goals. The fitness goals for an individual may be weight loss, training for power-lifting, muscle growth, sport-specific goals like running or swimming etc.
For Example: If a person is training for a Weight Lifting Competition , he or she may not need to go for running or swimming every other day or work vigorously on their cardio sessions. He needs to concentrate on strength building for lower body and shoulders. Weight training mixed with optimum cardiovascular training and some other sport specific sessions will be helpful for him.
4. Rest and Recovery:-
- Rest is needed with as much regularity and discipline as is exercise and food consumption. Rest of the body is necessary for the purpose of Recovery.
- Recovery is the process by which the body self- repairs the worn and torn tissues and takes care of the damages made during a workout session.
- The time required for recovery from specific workout programs is very specific and should be discussed with the guide or coach prior to initiating next training program.
5. Use or Loose:-
- Muscular hypertrophy refers to growing your muscle cells. Muscle growth is achieved from exercise and diet.
There are two types of muscular hypertrophy:
- myofibrillar: growth of muscle contraction parts.Myofibrillar training will help with strength and speed.
- sarcoplasmic: increased muscle glycogen storage.Sarcoplasmic growth helps give your body more sustained energy for endurance athletic events.
- Muscle atrophy can occur due to malnutrition, age, genetics, a lack of physical activity or certain medical conditions. Atrophy occurs when you don’t use your muscles enough and they loose strength due to lack of use.
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