Exercise Progress, Yes!!!!!!!!!!! No, no, no Regress.

By Marina Aagaard, MFT

Far too many exercisers suffer overuse injuries a.o. in running and weightlifting because of too much too soon, eg. increasing volume more than 2,5 % per week.

Tip 

Remember: Small steps at first: That’s how to progress,
Give muscles, fascia AND bones a chance, yes, yes, yes:
The road to top performance and lasting success.


Exercise progression
Take a huge mental step: ‘Decrease’ your ambitions. Increase your training volume in relatively small increments initially, the first 1-2 training years; it will lead to better results with safer, more efficient and continuous training without chronic overuse injuries.

On the road to succes
At first increase the load or training volume with linear progression, small even increments with a maximal increase of 2,5 % from week to week, e.g. from 10 kg to 10 1/4 kg or from 1 km to 1,025 km (up to a maximal increase of 10 % for advanced exercisers).
‘Small steps’ can make your workout more successful and safe than ‘large steps’.

Exercise regression?
Should trainers be able to both progress and regress an exercise or training program?
Yes. However, it is better to go for a conservative progression, rather than having to back down, regression, after a physical and/or mental workout ‘failure’ or overload resulting in injury or demotivation.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s