4 Effective Training Principles
Are you effectively Personal training?
There are various group fitness classes and personal training programs available out there. With all the different choices how can a person know if what they are doing is effective? Many follow the protocol “no pain no gain”, there is some validity there. Others believe if they are sweating they must be having a great workout, not necessarily true. Here are four principles which should always be in mind
The Principle of Overload: Body must be challenged!
The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve your fitness, strength or endurance, you need to increase the workload accordingly. A muscle must be under unusual stress to become stronger. What does this mean to you? If you go into the gym, do the same weight and workout every week; Chest and Triceps Monday, Cardio Tuesday, a plateau is coming your way!
The Principle of Progression: Advancing through overload without injury or setback.
The principle of progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury. Referring back to the principle of overload, though it is important to stress the muscle, it is important to understand your limitations so that you can “progressively” improve. Meaning: Whatever your goal is you have to crawl before you can run.
The Principle of Adaptation:
Adaptation refers to the body’s ability to adjust to increase or decreased physical demands. It is also one way we learn to coordinate muscle movement and develop sports-specific skills. Repeatedly practicing a skill or activity makes it second-nature and easier to perform. Adaptation explains why initially you are often sore after starting a new training routine, but after doing the same program for a few weeks you have little, if any, muscle soreness. Meaning: the human body is meant for survival, the body will adapt and it will get easier,
The Principle of Specificity
The Principle of Specificity indicates that, to become better at a particular exercise or skill, you must perform that exercise or skill. A person looking to lose weight should focus on decreasing body fat, a person looking to increase muscle tone should focus on muscle toning. While it’s helpful to have a good base in fitness, to accomplish your goal you must focus on your goal.
The 4 principles always collide. Principle of overload must be combined with progression. The Principle of adaption must be monitored, if your body has adapted then you are no longer challenging your body which means the principle of overload is no longer being stressed. Principle of specificity keeps you focused. Always refer back and make sure the program you are beginning or have been following has all 4 principles in mind weekly.
By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns
Suggested articles:
* The fitness secret
* Get rid of these 4
Suggested video:
* Testimonial Jake
Take action… Now!
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
muscle groups (Legs, Back and Chest). The larger and the more muscles you work in one exercise the more effective the fat burning will be. Example, squat with a dumbbell press= 🙂 Good! A single leg extension= 🙁 bad! Legs are your largest muscle group so complete exercises such as the squat which incorporates the whole lower body and add a press to add on a few extra muscles from the upper body. Leg extensions, though they are a leg exercise, isolates to a specific leg muscle (the quadriceps). When looking to burn fat don’t isolate to specific muscle groups, isolating will be done later in your progression. Make your workouts as efficient as possible!
3. Increase fluid intake: People often worry about carbs, fats and proteins, the macronutrients. They forget about micronutrients, vitamins and minerals and water in the body. If you are not drinking enough water, the body’s most basic functions are unable to work as efficiently as possible. Increase your metabolism by increasing water intake! 
To continue from lasts week’s article of focusing on body fat over the number on the scale, this article addresses the what and how of body fat, and some effective ways to reduce it. Too many times, people focus on their problem area, such as the abdominal region doing crunches in order to lose their body fat in that specific region. This technique is called spot training. The thinking goes that if you have fat in your abdominal region, crunches would reduce the fat in that area. In reality, this is not the case. Lets jump into it.
In today’s world, it would be nice to do spot training to rid us of body fat in a specific area. In reality, our bodies do not work this way. If you take a look at the figure, you’ll see a bunch of fat cells (the black dots), and an arrow that points to the same amount of fat cells, but smaller in size. These fat cells are a replica of what occurs in your body. Once you accumulate fat cells in your body, they are there for good. This is why when you begin a training program, it must be a lifestyle change! While the fat cells will decrease in size, you must maintain your exercise regimen in order to keep them small. In regards to spot training, when you only exercise a certain area in the belief that it will reduce fat there, the body fat will not decrease any quicker in that specific area. Why? Body fat cells decrease in size at the same time throughout your whole body. This is why multi-joint exercises (exercise which include various muscle groups) are usually recommended to lose weight.
perspective, MMA fighters, boxers, wrestlers, etc. whether professional or hobbyists, are able to lose ten pounds for their weigh-ins the night before a match. The next day, they’ll put the weight back on to have the edge over their competition (Training Aspects does not recommend this, but that’s a different topic for a different day). A person’s weight can fluctuate ten pounds, depending on what you’re eating, drinking, and doing. Increasing fiber, water intake and decreasing sodium can easily make your weight fluctuate ten pounds, in accordance with a cardio program will help you lose weight. However, what kind of weight are you losing? Is your goal to lose weight on the scale, and be able to brag about that number, or have people compliment you on your physique and have visible results, or more importantly, to have the confidence in yourself in whatever task/activity is in front of you. For instance, “I’m not in good enough shape to go hiking” or “I’m not strong enough to help you move”. Don’t allow your weight to hold you back.
Body fat analysis analyzer: hand held or tested through the soles of your feet, it sends an impulse through your body (you won’t feel a thing) and will give you a body fat reading. The idea is that the less fat you have, the quicker it will send the impulse through your body, since fat is harder to travel through. Percent error: 3-5%
Business Hours
Mon-Fri 7AM-8PM
Sat-Sun 9AM-7PM
or anytime by appointment
