If you are seeking progression in resistance exercise you could look to increase the resistance and/or the number of reps performed and/or the time you spend resting between sets and/or the speed in which you complete the movement. Your body has adapted, now you may have to walk at 3.5mph for 30 minutes to be back at medium intensity. After a month of two you may feel that this exact same level of exertion is now regarded as low intensity. To give an example, let’s say you walk ~2.5mph for 30 minutes and this is regarded as medium intensity when you first started out. If increasing frequency is something you may implement, start slow and just add one extra session in each week. This does not have to be as intense as the others (and if that is unattainable it could be something to work towards) but any increments in the frequency of exercise will help contribute to overall volume. Regardless to exercise type, if you feel progress has stalled, you could add in an extra exercise session each week. We regularly use the FITT (frequency, intensity, time and type) model with patients as it forms basic pillars of exercise progression that can all be adapted. What is changed depends entirely on your goals and the type of exercise. but you once did you are performing the same number of repetitions with the same weight (or body weight) and no longer feel challenged like you once did you can do what you once did with very little rest time. Some signs that your body has adapted and thus plateaued include: you no longer feel challenged when going for the same run/walk/swim/bike ride etc. With any form of exercise, when your body adapts, change something with the exercise. Other benefits include improvements in your blood lipid profile and reductions in blood pressure. Exposing the heart to a higher workload will cause adaptions and will improve its efficiency. This improves your body’s ability to deliver oxygen and nutrients to cells. This increases atrium and ventricle capacity and thus blood volume per pump. Progression in cardiovascular exercise trains your heart which can have a hypertrophic effect. Other benefits include: improvements in glycaemic control, insulin sensitivity and bone health. Improve energy levels and increase metabolic rate and glycogen capacity. Making your body more functionally capable. ProgressionĮnhance neurological adaptations which supports balance and coordination. Essentially for improvements to continually occur, your exercise routine/programme needs to be systematically reformed so that the body is forced to adapt to the changing stimuli.īenefits of incorporating progressive overload can be largely sub-categorised into two categories: progression in resistance training and cardiovascular training. This make all your hard work continually worth the effort. The notion of progressive overload in exercise will facilitate the continued reaping of these benefits. Thus, making continuing on that exact routine generally pointless. Eventually if the same routine is performed you will reach a point where fitness, strength, balance, coordination (and most other benefits of exercise) improvements will halt. This is apparent regardless of exercise type. The ability of the human body to adapt goes beyond alterations in weight and encompasses exercise progression. This happens because your body adapts to the given stimulus – in this case, an energy deficit. It is important to build up slowly, particularly if trying new movements or if you were previously very sedentary.Īs discussed in a previous blog, weight loss inevitably plateaus. This blog examines the importance, benefits and practicalities of progression in exercise.įirstly, I must stress that any exercise is better than no exercise. Tailoring this to exercise: it is important to increase overload which can be done simply by following the FITT principle- frequency, intensity, time and type. Progression is defined as “ the process of developing or moving gradually towards a more advanced state”. This blog covers the basic principles of exercise progression and is aimed at our typical programme participant and not highly trained individuals. Author: Matt Whitaker, Digital Health Lead/6 June 2019
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