The principle of overload is a basic concept of sports training. This means that in order to improve, athletes must work harder and harder as their bodies adjust to existing workouts. Overloading also plays a role in learning skills. But from a medical point of view, this erroneously performed overload often comes with injuries. Overloading explores the mechanisms of the body that bring about the desired changes with specificity. Increasing endurance requires lifting progressively heavier loads and practicing the sport in question more intensely. The principle also applies to the duration and volume of training. For example, if the goal of a soccer player or crossfit practitioner is to improve upper body strength, he will continue to increase the weight of upper body training until his goal is achieved. Obviously, each sport within a technique, and it gradually increases until it reaches its maximum.
How do it safely (with frequency, intensity)
Increasing loads gradually and progressively: Training loads should become more intense over a period of time, not increased too abruptly or too intensely.
Through the test you can see the maximum you can handle before doing the repetitions. The intensity of training loads can be controlled and monitored and even decreased depending on your conditioning.
organize workouts to enable recovery in some aspects of training, increasing intensity in others. Use periodic planning to link weekly and daily activities. For example, if you like to run, merge cycling or swimming aerobics to maintain your conditioning with strength training, which is the basis of every sport.
The principle of overload states that the body adapts to every stimulus. Every stimulus needs adaption and in order for a muscle (including the heart) to increase strength,a greater than normal stress or load on the body is required for training adaptation to take place - a different stimulus is required.
Different stimulus can be doing the same workout but in smaller time frame (next stimulus can be to run 5km for 25 minutes, if you have run last time for 30 minutes), or every routine can be done more times...Also changing the workout type is way of changing the stimulus (you can incorporate in you workout routine different sports: running, swimming, hiking..for example).
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