![]() It is best done when using your heart rate or breathing to allow for a good starting point.Įxample: If you are doing sprints, you would want to recover until you can breath through your nose only or until you reach a base level heart rate, zone 1-2 for those who are using monitors. By decreasing your rest time, you train your body to recover faster after high intensity bouts. This is easier to understand when speaking to intensity as a more objective measure, like using a heart rate monitor.Įxample: If you are doing more circuit style workouts or cardio, you could add an extra round or increase the total amount of time you are spending at a given heart rate.ĭecrease Rest Intervals - This is a great way to help you build resilience to higher intensity workouts. Increase Workout Times - More specifically with conditioning, increasing your total time at a certain intensity is also a great way to build your fitness. So rather than changing weights as you progress, you would simply add another set in or do a couple more reps than you used to.Įxample: Go from 3 sets of 8 reps (24 total reps) to 3 sets of 10 reps (30 total) or 4 sets of 8 reps (32 total) Increase Volume (Sets/Reps) - With this approach, you would be increasing your total reps at the same workload. The idea is that every time you repeat an exercise (weekly, biweekly, etc.) you would try to increase the amount of weight you would use while still doing the same number of sets and reps.Įxample: Go from lifting 145 lbs on an exercise one week to lifting 150-155 lbs the next week. Increase Weights - This is the most commonly used method of progressive overload. Workout breakdown can vary quite a bit from person to person and their goals.ĥ DIFFERENT WAYS TO PROGRESSIVELY OVERLOAD From there we would suggest splitting up your workouts into a routine that makes the most sense for your goals. Maybe that looks like 3 days per week for an hour each. For example, if you are currently working out inconsistently, pick a set amount of days and times you know you can commit to and start moving with more intention. Rather than over-thinking about where to begin, simply start with something very manageable. While that doesn’t help much, we can map out a handful of common ways to get started and build onto your routine over time. ![]() So, where do you even start? Probably the most common question for most people and the answer is almost always the same - “it depends on the person and their situation”. That’s why picking a realistic starting point and progressing based on how your body responds is the key to seeing long term results. It’s common to see people jump into something well beyond their initial capabilities, either because it looks cool or because they just don’t understand the best place to start. ![]() ![]() We have access to so much information and so many resources at the tip of our fingers, so it’s easy to fall into the idea that health & fitness results can come just as quickly as the mass amount of info we are able to find about it. While it seems extremely simple and like common sense, it’s completely against human nature in today’s society. This popular and science-backed principle states, our training must be guided by a series of progressions to create a slow adaptation in the direction of the end goal. It is one of the best ways to help create healthy and sustainable changes. Progressive overload is one of the most well known principles of strength training.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |