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The overload principle: thresholds and diminishing returns

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    Phomolo P.
    BW
    Phomolo P.

    The overload principle: thresholds and diminishing returns:- When we train, we choose some specific intensity and duration of effort (or sometimes IT chooses us). Then we repeat these efforts with some specific frequency. Add in the mode(s) of exercise, and you have a training program. Since even the most untrained body has a built-in reserve capacity to handle a substantial degree of stress, there is a minimum threshold for intensity and duration of stress that must be exceeded before additional adaptations are triggered. If you have been doing nothing, almost anything helps. However, this threshold level increases as we become more fit. In elite young and older athletes, the threshold for a positive training response may exceed 80% of VO2 max. So does this mean that every training session should be above this intensity? No, this is an important lesson to learn, usually discovered after repeated injuries, overtraining and staleness. Exercise at below the higher training threshold can be important for maintaining existing adaptations while allowing growth processes to occur. What we are faced with as we continue training is a diminishing return on our training investment.

    Zachary B.
    US
    Zachary B.

    What are thresholds and diminishing returns of the overload principle?

    Rk S.
    IN
    Rk S.

    The overload principle: thresholds and diminishing returns:- When we train, we choose some specific intensity and duration of effort (or sometimes IT chooses us). Then we repeat these efforts with some specific frequency. Add in the mode(s) of exercise, and you have a training program. Since even the most untrained body has a built-in reserve capacity to handle a substantial degree of stress, there is a minimum threshold for intensity and duration of stress that must be exceeded before additional adaptations are triggered. This is the minimum training threshold. For example, in untrained people starting an exercise program, we do not see significant improvements in exercise capacity unless the training intensity exceeds 50% of their maximal oxygen consumption, but this isn't too difficult to achieve. If you have been doing nothing, almost anything helps. However, this threshold level increases as we become more fit. In elite young and older athletes, the threshold for a positive training response may exceed 80% of VO2 max. So does this mean that every training session should be above this intensity? No, this is an important lesson to learn, usually discovered after repeated injuries, overtraining and staleness. Exercise at below the higher training threshold can be important for maintaining existing adaptations while allowing growth processes to occur. What we are faced with as we continue training is a diminishing return on our training investment.

    Muhammad S.
    PK
    Muhammad S.

    What do you know about diminishing returns of thresholds?

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