Understanding the 5 Principles of Fitness

Photo by: Bigstockphoto
Photo by: Bigstockphoto

When it comes to fitness, it is not enough to develop a workout regimen to achieve a toned, sculpted body. To achieve a stronger physique, you need to understand and apply the five principles of fitness. Optimize your workout and achieve the desired results by learning more about the 5 principles of fitness:

1. The Overload Principle

The overload principle is a method that allows the body to adapt to the workload placed upon it. This principle works to strengthen the body by putting it through enormous stress. The more stress you load on the body, the stronger the muscles get. And the more workout you do, the faster the chances of achieving results.

The Overload Principle is based on the fact that any physical exercise causes physiological changes in the muscles. For instance, lifting weight causes the muscles to react in such a way that the soft tissues get stronger with every lift. Increasing the workload increases muscle strength. The added weight triggers the muscle fibers to grow stronger.

2. The F.I.T.T Principle.

F.I.T.T. stands for Frequency, Intensity, Time, and Type. This principle involves increasing or overloading certain areas of fitness to improve physical fitness. For instance, you can adjust the frequency of a workout to achieve the desired form and promote muscle building. You can also adjust the intensity to make the muscles work hard enough without causing strain, burnout, or injuries. Adjusting the time it takes to complete a workout will depend on the type and intensity of your training.

3. The Specificity Principle

As the name implies, the Specificity principle involves adjusting an individual’s workout to achieve specific goals. For instance, if you are planning to compete in a race, your workout regimen should be customized accordingly. Another example is if your workout is designed to control your weight and boost health. To achieve normal weight and improve fitness, your workout regimen should include a healthy diet, strength training, and cardio exercises. Essentially, you want your workout to match your goals.

4. The Rest and Recovery Principle

The Rest and Recovery Principle is centered on completing an intense workout and then resting to promote healing. This principle is perfect for those who want to lose weight quickly and achieve their fitness goals in half the time. The Rest and Recovery principle could involve lots of cardio exercise to get the blood pumping and torch more calories. After an intense workout, you will spend the next day resting and recovering.

Resting is an important factor in training. It helps strengthen the muscles, soothe inflammation and prevent burnout. Sticking to the Rest and Recovery principle means giving your body two days in a row to recover.

5. The Use or Lose Principle

When you lift weights, it triggers muscle hypertrophy, which causes damage to the soft tissues. The body responds to hypertrophy by repairing the muscles, causing scarring. As the muscles are repaired, they start growing. Lifting weights regularly will lead to toned muscles. However, if you stop lifting weights, the muscles will shrink back to their original size.

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