The principle of progression is a fundamental aspect of exercise and fitness training. It refers to the gradual increase of stress placed on the body during physical activity in order to improve performance and achieve desired results.
Key Findings
- The principle of progression is a fundamental aspect of exercise and fitness training.
- It refers to the gradual increase of stress placed on the body during physical activity in order to improve performance and achieve desired results.
- Progression can be achieved in a systematic way by increasing the frequency, intensity, and duration of physical activity over time.
Recommendations
- Mix up workouts often to avoid plateaus.
- Increase the frequency, intensity, and duration of physical activity gradually over time.
- Listen to your body and don’t push too hard.
One way to achieve progression in weight training is to mix up workouts often, rather than repeating the same exercises repeatedly.
This is because if the body becomes too familiar with a workout, it can slow progress.
Progression is one of the three principles of training, along with overload and specificity. By using these principles, you can design an exercise program that improves overall fitness.
Progression can be achieved in a systematic way by increasing the frequency, intensity, and duration of physical activity over time. This is typically done in stages, such as an initial conditioning stage, an improvement stage, and a maintenance stage.
In the initial conditioning stage, which lasts between 1-6 weeks, the focus is on low to moderate intensity activities, with a gradual increase in duration. The intensity is increased gradually in small increments.
The improvement stage, which lasts between 4-8 weeks, is characterized by a rapid rate of progression and a systematic increase in frequency, intensity, and duration of physical activity.
Finally, the maintenance stage is used to preserve the desired level of fitness. In this stage, the frequency, intensity, and duration of physical activity are kept at a steady level to maintain the gains made during the previous stages.
It’s important to note that progression should be done according to individual’s capability and injury history. It’s always important to listen to your body and not push too hard too fast.