1-25 Principles of Training Revisited Seiler

1-25 Principles of Training Revisited Seiler - Principles...

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Principles of Training- Revisited I think if you have been in the exercise game for any time at all, you know a lot about the "principles of training". But, I still want to explore this topic a little bit as a prelude to additional training articles that will follow. I will discuss four training principles. Depending on what your read, there are others. This is especially true if you happen to read "Muscle and Fitness". But, I think these main concepts are fundamental to understanding exercise induced adaptation, and encompass most everything else. 1. The Overload Principle The Cells are Sensitive We are biological organisms composed of an interdependent assortment of billions of individual cells. It has been said that "every cell in our body is psychological". This may sound crazy, but in a sense it is true. Every cell is in some form or another sensitive to certain forms of stress, and capable of initiating a speci±c response . Training is a cyclical process of tearing down and building up Part of understanding this overload principle is knowing that the adaptations we are trying to stimulate require synthesis of new biological material. This process takes time! Even as you sit reading, your body is constantly in a state of deterioration and repair. Some cells, like red blood cells are dying out completely at the rate of 2-3 milllion every second, and being replaced just as fast! Others, like muscle cells, hang around much longer, but are constantly repairing themselves from within. When we train, we do additional, speci±c damage to some cells, and use up cellular resources (fuel, water, and salts are 3 examples). When you walk off the track or get out of the pool after a workout, you are WEAKER, not stronger. How much weaker depends on the severity of the exercise stress. The cells always seek to maintain homeostasis , or the status quo, so the cellular and systemic stress of exercise elicits not just a repair to former levels, but an adjustment, or build-up, of the stressed system that serves to minimize the future impact of the stressor. For example, the depletion of muscle glycogen to low levels by a lengthy exercise session triggers a rebound increase in glycogen storage level. Another example, getting hot and bothered during a run on the ±rst hot Summer day initiates a process of adaptation whereby we, within 10 days or so of repeated heat exposures, turn on sweating faster, more intensely, and voer a bigger skin surface area, but lose less salt (which means our eyes stop burning when we get that more dilute sweat in them. This GENERAL ADAPTATION SYNDROME was described by Hans Selye, and expanded by Yakovlev. Principles of Training Revisited http://home.hia.no/~stephens/traprin.htm 1 of 6 1/19/10 2:12 PM
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If the stress is too small in either intensity or duration, little or no adaptation growth is stimulated. On the other hand, if the stress is too severe, "growth" is delayed or even prevented. Maintaining homeostasis in the face of chronic stress means increasing the synthesis of speciFc proteins (mitochondrial enzymes for
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1-25 Principles of Training Revisited Seiler - Principles...

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