What is progressive overload?
Progressive overload is the principle of exercise that emphasizes progressive amplification of stress to muscles. This technique uses many people involved in weightlifting, strength training and even physical therapy. This develops muscles and increases strength and perseverance. When a person starts doing a training routine, the body generally adapts to activities and does not make as much effort in time as it wants it to develop it. The rate of heart and breathing eventually slows down, the speed of metabolism decreases and the muscles relate to stress. This situation is usually called a "plateau".
usually recommend weight loss and athletes start progressive overload by adding additional weights or other repetitions of a certain exercise. For example, if a person is used to lifting £ 10. (4.53 kg) weights in each hand for 20 reps can proceed to lift £ 15. (6.80 kg) weights for 25 reps. A person can also add to the number of sets that he is currently doing. For example, instead of doing only fiveSad after 10 repeats of clicks, the person can increase to 10 sets after 15 reps.
The frequency of training can also be increased, for example, to go to the gym twice a week instead of only once a week. You can also add various exercise routines that a person does to the current routines. In addition to all factors that need to be increased, progressive overload may also include shortening the time of peace. This forces the muscles to work hard and develop more power. Shortening the rest period can be used to reduce the time interval between exercise sets or routines in general.
Step by step of the application of progressive overload is safer than integrating "progression" at once. The coach may first recommend an increase in repetition before adding additional sets to the routine. For some jacks who want faster results, both increases can be performed at the same time, in addition to weight increases. It usually takes two to three weeks before the body adaptsObí and adapts to exercise routine. Then the person can switch things and start the process of progressive overload until he reaches his / her muscles or weight goals.