The Principle of Overload - Very Important !

Sorry now to bore you a bit, but the following is important to read if you want to get the most out of your training sessions...


Definition:  The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to. If this stress is removed or decreased, there will be a decrease in that particular component of fitness. A normal amount of exercise will maintain the current fitness level.

What this principle is saying is, that if you want to increase fitness and get stronger, you must keep pushing yourself outside of your comfort zone. If you don't push yourself, your body will get used to whatever exercise you are doing, and will not change. If you are a runner, then you should try running faster, or longer, or introduce more hills etc. If you lift weights, then you should try lifting heavier, or increase your sets. If you are a gym goer, or attend classes, then you should be constantly pushing yourself to work harder. Every athlete, even elite athletes, are constantly challenging themselves and pushing themselves outside of their comfort zones. Exercise never gets easier, but your body will reward you for the extra effort!

No matter what level of fitness we are at, from the absolute beginner who has never exercised, to the elite athlete, we must constantly challenge and push ourselves. So go on, the next workout you do, make sure you make it a challenging one !



On another topic completely, I am so excited to say that I am starting a Personal Training course this weekend in Dublin. It is an add on to the qualification I have already with the NCEF. So, all going well, come December, along with teaching classes, I will be a fully fledged personal trainer, scouring the county for eager clients to work with :) Bring it on :)