7 Unbeatable Principles of Exercise

Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed.

  • Regularity

To achieve a training effect, you must exercise often. You should exercise all the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

  • Progression

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

  • Balance

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others. To understand balance, it’s better to consult a Coquitlam Personal Trainer who can guide you into a program that is ideally balanced!

  • Variety

Providing a variety of activities reduces boredom and increases motivation and progress.

  • Specificity

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it generally does not improve a 2-mile-run time around a running program does.

  • Recovery

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

  • Overload

The workload of each exercise session must exceed the normal demands placed on the body to be able to bring about a training effect.


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