Individuals should consider varying their exercise routines for two fundamental reasons: (1) to prevent boredom associated with doing the same things workout after workout and (2) to avoid or delay reaching a plateau in workout performance and, subsequently, training results.
Why do some individuals progress in their fitness level at faster rates than others?
The rate at which an individual’s fitness levels increase during fitness training. Trainability is determined, to a large extent, by heredity. Different people train at different rates. Training plateaus are a natural part of the training process.
What is the relationship between the intensity of an exercise and the time an exercise needs to be performed?
Intensity refers to the difficulty of a particular exercise while time refers to the length of time the exercise is performed. These two principles are related by the fact that the time spent performing an exercise depends on its intensity. Thus, if an exercise is really intense, less time is needed to do it.
What factors are important when selecting exercise variations?
The 5 key factors to consider in an exercise program Range of movement.Strength.Fitness.Osteoporosis.Weight control.
How do I vary my workout?
Change Your Weights and Reps Weeks 1 and 2 :Start a total body program, doing each exercise for 10 reps with a moderate weight.Week 3: Increase the weight by 5-10% and reduce your reps to 8. Week 4: Keep the same weights, but increase your reps from 8 to 10.Week 5: Increase the reps to 12.
Why is progression important during exercise?
Exercise progression is necessary in any exercise program to improve strength and endurance. Muscles must be challenged continuously in order to develop. Muscle will adapt over time to a given load, becoming more efficient.
Why are some people’s muscles harder than others?
“Some people are predisposed to have more fast-twitch muscle fibers, and others have more slow-twitch muscle fibers.” Fast-twitch fibers power explosive, high-intensity movements like sprinting, they’re physically larger to begin with, and they also have a greater potential for growth compared to slow-twitch fibers.
How can progression exercises lead to increased fitness?
Progressive overload benefits your training because you’ll avoid a plateau. By changing or progressing in your workouts, you’ll keep your muscles challenged and you’ll get stronger. For example, in the first month of strength training, you might perform 10 repetitions at one weight.
Why do exercise programs must increase in difficulty and duration over time to remain effective?
Exercise programs must increase in difficulty and duration to remain effective because of the principle of overload. As an individual exercises at a higher level, the body adapts to the increased demand and this higher level eventually becomes your body’s new normal.
What principle states that the benefits from exercise depend on the exercise that you perform?
The time you spend exercising is also an important part of the FITT Principle. The time dedicated to exercise usually depends on the type of exercise undertaken. For example, it’s recommended that to improve cardio-vascular fitness you’ll need at least 30 minutes of non stop exercise.
Should everyone exercise with the same frequency?
Bodies adapt to increased physical demands placed upon them. Everyone should exercise with the same frequency. Every exercise regimen should include both a warm-up and a cool down. Increasing the intensity and duration of an exercise program too quickly can lead to injury.
What is the principle of training that prevents an exercising individual from getting bored?
Tedium (T) – athletes need variety in their training to prevent boredom but also some types of overuse injuries such as strains or even stress fractures. The principle of tedium is applied when a trainer builds variety into the training by changing the training method.
Why is principle of individual differences important?
The Principle of Individual Differences is a principle that states that, because everyone is unique, each person experiences a different response to an exercise program. Some of these differences may be related to body size and shape, genetics, past experience, chronic conditions, injuries and gender.
Why do you need to start slowly and increase exercise gradually?
Exercise progression is unique to every person, so if you have not exercised for some time, progress slowly. Increase the length and the intensity of your exercise session gradually. Don’t push yourself straight away. Injury or discomfort can occur and this may reduce your motivation levels.
Should you vary your workout routine?
“Generally, you should change your routine every six to eight weeks to allow for appropriate physiological adaptations (like changes in body composition, for example),” says trainer Rolando Garcia, E at Equinox Manager. But, depending on your level of experience as an athlete, you may adapt faster or slower, he adds.
How do you select exercises and what are the considerations in choosing an exercise?
Tips for choosing the right exercise Choose exercise that you enjoy. Choose more than one type of exercise. Vary the intensity of your exercise. Choose exercise options that fit your lifestyle. Join a class or social sports team. Have alternative exercise options that don’t depend on good weather or daylight.