Sport Training : 10 basic Principles of Exercise and Sport Training

                         

                          " 10 basic Principles of Exercise and Sport Training"

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 and Sport Training must be followed.

Regularity in Sport Training:

To achieve a training effect, you must exercise often. You should exercise each of 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 in Sport Training:

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

Balance in Sport Training:

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety in Sport Training:

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

Specificity in Sport Training:

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

Adaptation in Sport Training:

Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level. This is why you need to change the stimulus via higher intensity or longer duration in order to continue improvements.

Reversibility in Sport Training:

If you discontinue application of a particular exercise , you will lose the ability to successfully complete that exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of loss substantially by conducting a maintenance like reduced program of training during periods where life gets in the way, and is why just about all sports coaches ask their athletes to stay active in the offseason.

Recovery in Sport Training:

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 in Sport Training:

The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

Individuality in Sport Training:

Everyone is different and responds differently to training. Some people are able to handle higher volumes of training while others may respond better to higher intensities. This is based on a combination of factors like genetic ability, predominance of muscle fiber types, other factors in your life, chronological or athletic age, and mental state.