“All organs develop functionally and morphologically when used in moderation, but when used too much their development is impaired , and when they are not used their function and morphology deteriorate.”
Wilhelm Roux 1850 1924
In this way, since more than a century ago, the human body has improved by applying moderate loads, and if excessive loads are applied, the body will decline, and if you do not use it, you will also decline. It has been proven to go.
"Training Principles and Principles" are basic laws in training science theory built on the results of many researches and practices, and are described in many books and commentaries.
However, "principles and principles" vary depending on the expressions of authors and researchers, and are not unified.
This time, in order to obtain the effect of training, we have summarized what kind of rules should be followed as "7 principles of training".
I would be happy if it could be a hint to get more effect of training.
[Seven principles of training]
1. overload principle
2. principle of graduality
3. Principle of Continuity
4. Principle of specificity
5. Awareness principle
6. principle of individuality
7. Principle of totality
1. Overload Principle (Overload Principle)
If you don't train with a load that is stronger than the load that is normally applied to your body, your physical strength will not increase. It is necessary to consider not only the numerical value of the weight, but also the range of motion and balance during bodyweight training.
This principle holds true for all training categories, including weight training, flexibility training, and agility training. If the load is reduced instead of being overloaded, not only daily life but also sports performance will decline.
For example, in strength training, strength training that exerts 20 to 30% of your maximum strength neither decreases nor increases strength. Therefore, in training that only exerts muscle strength of 20% or less of maximum muscle strength, muscle strength will decrease even if training is performed. Muscle strength will improve by doing training that exerts more than 40 to 50% of maximum muscle strength.
If a person who used to run regularly changes to walking, not only muscle strength but also muscle endurance and cardiopulmonary endurance will decline.
2. principle of graduality
The intensity and duration of training should be increased gradually, not abruptly. Abrupt increase causes movement disorders, so whether it is a sudden increase or a gradual increase, the width must be changed according to the person's physical ability, body composition, and exercise experience.
For example, a person who has barely managed to bench press 40kg 10 times should not try to bench press 100kg next time. If you do, even if you can finish the race, it may lead to some kind of obstacle.
This is true not only physically but mentally as well.
Instead of suddenly climbing 4 steps and 5 steps, evaluate whether you can step up step by step without error, and repeat the 50% 50% load challenge to see if you can do it or not. effect can be obtained.
3. Principle of Continuity
If you don't continue training for a long period of time, you won't see visible results. This is sometimes described as repeatability or reversibility.
Although there are differences depending on gender, exercise history, medical history, etc., visible muscle changes will not appear unless you train hard for at least 3 months.
The human body has a property called "homeostasis" to maintain a constant internal environment. Human beings are creatures that try to adapt to the environment, so repeated stimulation will start to change the internal environment. .
It is important to continuously and gradually provide appropriate stimulation to the organization you want to train.
4. Principle of specificity
The effect of training only increases as you train, that is, muscle strength can only be developed with the joint movement, contraction type, and speed that you train.
For example, no matter how much you continue training to coordinate your pitching form, you will not be able to maximize your marathon time, nor will you be able to maximize your weightlifting weight.
Since the physical fitness required for each sport is different, it will be a waste of time if you do it with the wrong purpose just because it is something you are working on in other sports.
5. Awareness principle
If you do not understand the purpose of training well, you will not be able to obtain the desired effect in many cases. If you don't understand why you need to do the training and just do it, you won't get the effect, and it may even make it worse.
For example, the squat is an event that exerts muscle strength while moving the center of gravity up and down by vertically controlled movements. You will not be able to obtain the physical strength element to be. (There is also the possibility of muscle hypertrophy in unexpected places.)
It is also said to be conscious, but it is important not only to focus on specific parts and muscles, but also to understand the purpose of the training you are doing and work on it.
6. principle of individuality
Training should be tailored to the individual.
Various factors such as gender, age, body composition, and disability create individual differences, so there are many things that do not apply to certain calculation formulas, so these figures should be regarded as "base guidelines".
For example, the formula for deriving your maximum heart rate has a calculation method of “220 minus your age,” but it is important not to assume that this “base guideline” applies to everyone.
However, if there is no guideline, I don't think I know what to base it on, so it's important to take that number as a guideline.
Even if you are of the same gender and age, it is important to apply an appropriate load that suits each individual because not only muscle strength and flexibility but also all physical fitness factors are different.
7. Principle of totality
As much as possible, you should train to increase all physical fitness factors.
For example, if you want to walk on your own feet until you die, you need not only muscle strength in your lower limbs, but cardiopulmonary function, balance, flexibility, and all other elements.
Whether you want to keep walking on your own feet or improve your sports performance, it will be difficult to achieve your goals if you only train your muscles.
For example, "power" does not improve just by increasing muscle mass.
It is defined as "power = muscle strength x speed", and power is to demonstrate instantaneous force. Momentary movements such as jumping require both strength and speed. Sports and daily activities are based on muscle strength x speed = power.
Strength training, speed training, flexibility training, and other techniques to improve individual physical strength can be used to improve physical fitness without picking one or the other.
By following the seven training principles above, you will be able to obtain more effective training effects.
