If one seeks results then one shall not Exercise but one shall Train. And the difference is huge. Exercising is random whereas training is very specific and follows laws, laws that will inevitably yield results. Exercising simply heats you up a bit, makes you sweat, maybe a little sore but it is so random that no results will be obtained, unless you are at an extreme novice level where even lifting your glass of milk for reps will get your guns blazing. A wide observed phenomenon of teenagers getting in shape after a few weeks in the gym is usually not the result of a well structured training protocol and definitely not the result of exercise, but the result of genetics, human physiology and hormone levels gone wild due to their age. But what makes Training so unique?
The SAID Principle
The acronym SAID, Specific Adaptation to Imposed Demands, simply states that the human body is a remarkable machine and it can adapt to practically any situation you can put it through. Any given stress to the body whether of a bio-mechanical or neurological nature, will be followed by an adaptation to that stress. So in order for as to see results it is important to train specifically for a specific outcome as the body will adapt to any stress you give it and will always try to become better at what you practice.
The SAID principle also refers to adaptations of a far more complex nature such as learning new motor skills. As you imply stresses on the body while performing a squat you are creating changes in the brain due to new motor pathways being created for you to be able to perform the motion.
Put very simply, when you want to get big or better in playing your sport, you give the body the right amount of stress at the right time and wait for the adaptation to occur.
The General Adaptation Syndrome
This describes the body's ability to adapt to any type of short or long-term stress and return to its original state of homeostasis. We have to understand that the body will adapt to anything, not just weight training. It adapts to nutritional strategies, weather changes, disease, mental and emotional stresses, you name it and it will adapt to it.
Originally found by Hans Seyle,MD,PhD,(1907-1982), the GAS Syndrome has really helped us in setting up proper training protocols.
''Every stress leaves and indelible scar, and the organism pays for its survival after a stressful situation by becoming a little older'' Hans Seyle MD PhD
The GAS Syndrome identifies 3 stages that occur in the period of stress:
The Alarm Stage - the period in which the initial stress is imposed to the body is met by a reaction of the sympathetic nervous system response to counter the threat.
The Resistance Stage - the body is resisting and compensating as the parasympathetic nervous system is trying to return many physiological functions to normal levels.
The Exhaustion Stage - this stage is met when the stress continues beyond the body's capacity to compensate, resources are exhausted and make it susceptible to fatigue, disease and even death.
Still with me... ?
The Principle of Individuality
You are unique. Your training program must account for not only individual goals, abilities and training experience but your whole physiological state in general. Different people adapt and progress differently so your training program must be custom tailored to your own needs.
The Principle of Specificity
As described in a previous paragraph, this lies in the SAID principle and simply states that you need to place a specific stress to the body to obtain a specific outcome. As a weightlifter you must specifically lift more weights to increase your levels of muscle size and strength.
The Principle of Progressive Overload
As the body is always striving to achieve homeostasis the intensity of the stress imposed must always increase. Your body will get used to performing a 300lb squat so if you want to improve you must constant and consistent increases in weight. Without providing the muscles with progressive overload, adaptations in muscle size and strength will eventually cease.
The Principle of Variation
As mentioned again and again throughout this whole article, your body will adapt to anything, So even the right stimulus at the right time with the right intensity will at some point met via adaptation so a new stimulus will be needed. Especially necessary in preventing stalling and plateaus, training programs must be varied and intensities manipulated accordingly.
This is basically the idea of Periodization and as it is a category on its own and my fear of this article becoming boring is starting to rise, I will properly analyze it in a future article.
The Principle of Maintenance
Proper training protocols produce results. When the results are in and your are happy of achieving your goals it is now time to cut back a bit from your training schedule. Frequency and some times intensity may be reduced to preserve your new results as you can explore other aspects of training such as learning new skills or a sport.
The Principle of Reversibility
When ending a training program keep in mind that if a maintenance protocol is not utilized, then progression in muscle size and strength will not only stop but also revert to starting levels.
In Conclusion
Hopefully you have understood the differences between randomly exercising and specifically training so next you want to copy a program from your favorite magazine or ripped neighbor you know the parameters that need to be analyzed. Training programs must follow the principles of specificity, individuality, adaptation, progressive overload, maintenance and reversibility.
So now that you know what to do.. GO TRAIN.
I hope you enjoyed this article.
For more information on nutrition and training strategies visit my website
http://www.biogainz.com/
Stay Strong,
George T
Article Source: http://EzineArticles.com/expert/George_T/2198339
