In: Root » Health » Bodybuilding and fitness
In order for any body tissue to increase in function it must be exposed to a load greater than that to which it is accustomed; the tissue then gradually adapts to this load by increasing its size or function. The process of overload followed by adaptation is the basis of fitness and performance programs and is called the principle of overload. An example of this principle is a person whose heart function is weak due to years of sedentary living. Such a person can overload the heart and the entire cardiorespiratory system simply by slow walking. Gradually, the heart gets stronger, and the person has to walk faster to overload the heart. After several months of working up to fast walking for several miles, the heart becomes strong enough to handle the walking easily. Any further improvement in cardiorespiratory function requires that the person jog or racewalk. Exercise intensity must be increased gradually, and adaptation must be evident before a move is made to a higher intensity. The process also works in the opposite directionif an individual stops working against that load, the system returns to its former "untrained" state. This is sometimes referred to as the principle of reversibility. In short, the old adage "use it or lose it" is true. The second major principle of training is specificity, which means that the type of adaptation that occurs is related to the type of exercise. For example, different adaptations would occur if one identical twin participated in cardiovascular endurance exercises while his brother participated in a weight training program. The first twin would have a leaner body (less fat), better heart function, and muscles with an increased capacity to work without fatigue. The other twin would show an increase in muscle mass and strength with little change in heart function. In each case the muscles were "overloaded," but the type of load was differentendurance activity for one and resistive work for the other. Muscles respond to these unique overloads by adapting in specific ways.
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