Fit for Life:WHEN IT comes to designing training programmes there is no blueprint for success. The human body is a complex biological system which responds and adapts to the stimulus of exercise in different ways.
It is therefore important to take into account individual needs, personal circumstances and training goals. Whether you are a serious athlete or somebody trying to improve your general health and fitness, when it comes to designing and implementing a physical activity or exercise programme there are some fundamental training principles you should adhere to.
These principles provide a framework on which to systematically develop training programmes and apply to all levels of the health and fitness spectrum. These principles of training neatly spell the word "sport."
Specificity
The effect of training is specific to the type of activity undertaken. Adaptations reflect the demands placed on the body. For example, endurance training will predominately affect endurance capabilities such as cardiovascular (heart and lung) fitness, whereas resistance training will mainly improve muscular strength.
In this regard, those involved in training programme design - such as a coach, trainer or the athlete/participant should have a good understanding of critical factors such as the physical demands of the sport and the specific needs of the individual. Such needs analysis serves as a starting point for designing effective programmes.
Progression
As a result of regular training, physiological changes (adaptations) take place. Once this adaptive phase has occurred, if the training load is not progressively increased, no further improvement in fitness will result.
To optimise the training stimulus to further enhance the fitness gains, the "Fitt" principles can be manipulated and varied as appropriate to the needs of the individual and phase of training. These are:
F - frequency - how often?
I - intensity - how hard?
T - time - how long?
T - type - the type of training (eg endurance, strength and so on)
Overload
Physiological adaptations resulting from training, leading to improved physical fitness, are dependent on the appropriate training stress or load. This training "overload" must progressively push the body beyond the level it is used to, and provides the stimulus for the body to adapt and become fitter, stronger and more resistant to fatigue.
Reversibility
The effects of training are reversible. If exercise activity or training ceases, is infrequent or not sufficiently intensive the effects will diminish and over time the training benefits will be reversed.
It's very much a case of "use it or lose it". To avoid such a "de-training" effect, adherence to long-term physical activity participation is therefore essential.
For well-trained athletes however, a competitive edge lost by a week's injury or illness will usually be recovered in two or three weeks.
Tedium
Insanity is "doing the same thing over and over again and expecting a different outcome".
Therefore, to elicit a continuous improvement in adaptation, the exercise stimulus in terms of training type needs to be constantly varied. This also minimises the risk of boredom and staleness.
In relation to health-related fitness, the use of a variety of exercise activities is key to maintaining long-term adherence and participation.
No matter what your motivation for engaging in regular exercise, incorporating the principles of training into exercise programme design will ensure a balanced approach which seeks to enhance the overall training benefits.
Dr Giles Warrington is a sport and exercise physiologist and lecturer in the School of Health and Human Performance at DCU