6 Principles of Exercise to Max Out Your Fitness Potential

Updated on June 17, 2018
Source

Some common fitness goals you may have are weight loss, stronger muscles, or the endurance to run a marathon. Whatever your goal, there are some common principles to remember to become physically fit. These principles are the principle of overload, the principle of progression, the principle of specificity, the principle of recovery, the principle of individuality, and the principle of reversibility.

Source

The Principle of Overload

The principle of overload means that if your body is pushed beyond its normal limits, it will adapt to the change and become stronger. To overload your muscles, you should go just beyond your comfort zone by increasing the frequency at which you do a move, the intensity of your movements, or the amount of time you are working the muscle. If you want to keep improving, overload your muscles again once you are used to the new amount of reps, until you are satisfied with your level of fitness. Remember, though, you have to maintain that amount, because doing less than normal can result in a loss of muscular strength.

Source

The Principle of Progression

The principle of progression ties in to the principle of overload. Progression means that you should gradually increase your overload to become stronger. Increasing overload too quickly can make you very tired and sore and looking for the exit! It may also cause injury, so carefully monitor your progression. If you're just starting out, it's better to increase the frequency and duration of a movement before you try to bump up intensity. If you aren't progressing, you may not be exercising often enough, or maybe there isn't enough overload. Carefully examine your workout to see what you can change in order to progress. Eating habits may be a culprit, so monitor your diet as well.

The Principle of Specificity

If you have a specific goal, you'll need to perform exercises that assist that goal; this is the principle of specificity. If you place a certain demand on your body, it will react to that particular demand, improving the targeted muscles. Tailor your workouts to your goal to see the most improvement in that area of fitness. If you want to develop strong arms, do push-ups and pull-ups to empower those biceps and triceps. If you'd like to lose weight, aim for a mixture of cardio, to burn fat, and strength training, to develop lean muscle mass, which helps your metabolic rate and makes you look toned and strong. For weight loss, it's more important to work large muscle groups than smaller muscles, as more muscle is gained for your time. If you are a runner, vary the intensity and bump up your duration to increase your agility and endurance.

Source

The Principle of Recovery

Exercise is very important, but rest and recovery time are also necessary to any program. Like with your diet, moderation is the key with exercise. If you overload your muscles too much, you may get injured, or develop chronic problems like shin splints or joint pain. Take rest days every now and then, and don't work the same muscle group every day; try working your legs one day and then abs the next, instead of just focusing on legs every day, or abs every day. Change up the moves that you do to work different muscles on a body part, and allow the others to rest. Variety in an exercise program can also help you get past plateaus, because your muscles are not used to the new movements and work harder to do them.

The Principle of Individuality

The principle of individuality is the fact that everyone has a unique physical and mental response to exercise. People lose weight and become fit at different rates, so the only person that you can compare yourself to is yourself. Maybe you are progressing at a slower rate than your friend Sally, despite the fact that you work out together and follow the same diet. That's okay, because you're still progressing, and changing your lifestyle to become a better person inside and out. Don't be hard on yourself, and don't try to match people rep for rep, as this may lead to overtraining and injury. Go at your own pace and be happy with yourself.

Source

The Principle of Reversibility

Use it or lose it, that's the principle of reversibility. If you stop exercising for two weeks, your body will start to reverse its progress and go back to the way it was before you started exercising. You will lose cardiorespiratory endurance and flexibility first, and then your muscular strength and endurance. This will happen unless you keep working out regularly. Stick with your program and keep moving, and you will be on your way to a stronger, happier you!

Questions & Answers

    © 2014 Melissa Clason

    Comments

      0 of 8192 characters used
      Post Comment

      • profile image

        mifraah 

        11 months ago

        not very important. these things i already know.but i would like to recommend you to write more information about principals of fitness training.but also this is very important indeed.and i would like to thank to the owner of this site for giving us more information about this.thank you

      working

      This website uses cookies

      As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

      For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://caloriebee.com/privacy-policy#gdpr

      Show Details
      Necessary
      HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
      LoginThis is necessary to sign in to the HubPages Service.
      Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
      AkismetThis is used to detect comment spam. (Privacy Policy)
      HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
      HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
      Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
      CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
      Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
      Features
      Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
      Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
      Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
      Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
      Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
      VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
      PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
      Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
      MavenThis supports the Maven widget and search functionality. (Privacy Policy)
      Marketing
      Google AdSenseThis is an ad network. (Privacy Policy)
      Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
      Index ExchangeThis is an ad network. (Privacy Policy)
      SovrnThis is an ad network. (Privacy Policy)
      Facebook AdsThis is an ad network. (Privacy Policy)
      Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
      AppNexusThis is an ad network. (Privacy Policy)
      OpenxThis is an ad network. (Privacy Policy)
      Rubicon ProjectThis is an ad network. (Privacy Policy)
      TripleLiftThis is an ad network. (Privacy Policy)
      Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
      Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
      Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
      Statistics
      Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
      ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
      Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)