11/16/2023 0 Comments Said principle fitnessWhen it comes to training for specific sports or activities, the closer your training is to an activity, the more your performance will improve in that particular activity. The real goal is not only to improve your muscles, but also to train specific movement patterns and improve the way your muscles work with each other. ![]() The way you train (exercises, weight, tempo, etc.) affects how your body adapts and this goes well beyond just determining if you increase the strength or endurance of particular muscles. It is natural to assume your workouts will significantly improve performance in any other activity, but improvements are most significant when training is similar to the activity(s) you will perform. Perhaps more importantly, the SAID principle has implications for how a specific type of training will carry over to activities outside of your exercise program. ![]() The SAID principle does a good job of explaining why particular types of training result in specific physiological improvements, but it also goes beyond your physical attributes, such as strength, speed, endurance, flexibility, etc. The physical qualities that are important to you will affect how often, if ever, you use each type of training in your overall program. Resistance training and other types of workouts are still important in your overall routine, but a training program based on running sprints will not result in successful marathon running. For instance, if you want to become a better marathon runner, your training should focus on running long distances. The same principles apply for other sports and activities as well. However, lifting lighter weights for many reps does increase local muscular endurance, so it has uses for people looking to improve the endurance of specific muscle groups. Lifting light weights for many reps may lead to some strength increases, especially if you are just starting out, but this type of training actually causes strength trained individuals to lose strength. Therefore it becomes necessary to prioritize and create workouts to maximize improvement in the areas that are most important to you.įor example, if you want to focus on increasing your strength, you need to lift weights that are significantly challenging for your muscles. A single workout can improve multiple aspects of fitness, but some aspects will improve more than others and some may not improve at all or even regress. I’m sure you have heard the saying “you are what you eat,” well there is a similar saying with exercise that “you are how you train.” I would be nice if one type of exercise could simultaneously improve every aspect of your body, but that is simply not possible. The SAID principle explains that various types of training will each result in specific adaptations, depending on the type of stress or demand they put on your body. ![]() Even if you always train at the perfect intensity level, it does not guarantee that you will achieve the results you want from your training program. SAID stands for Specific Adaptation to Imposed Demands and the SAID principle is my second foundation of every exercise program, because it provides the necessary direction to your training. However, it does not help explain anything about what type of exercise you should do to reach your specific goals, but that’s what the SAID principle is for. ![]() This theory provides the basic information to explain why exercising at right intensity level is essential if you want to improve your body. In my previous post I discussed what I consider to be the first foundation of every effective exercise program: the General Adaptation Syndrome (GAS).
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