Progressive Overload Training

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The aim of a fitness programme can be an improvement in one or more of the components of fitness, i.e. stamina, strength, suppleness, speed or skill. The result will be seen in physiological changes to the body achieved by progressive increases in the intensity of the overload, applied in the following ways:

DEGREE OF RESISTANCE - The amount of resistance is increased by lifting heavier weights or leads by applying greater farce. An example would be to add a few more weights on the bar when doing bench presses or, when doing step-ups, carry a dumb-bell in each hand and then gradually increase the weight.

WORK RATE - The work rate is increased by performing the exercise or task in a shorter period of time. Instead of walking a mile in 20 minutes, cover the distance in 15 minutes.

WORK DURATION - The work period is increased but the same work Intensity is retained. An example would be to increase your 4 mph walk to cover five miles at the same speed In one hour and 15 minutes.

REST INTERVALS - The rest periods taken between training repetitions or set exercise periods is reduced, for instance when carrying out training perhaps comprising walking for 800 yards, then jogging for 200 yards, gradually reducing the walking phase to 400 yards and increasing the jogging phase to 300 yards. When doing step-ups in three sets perhaps of 20 reps, reduce the rest period between each set.