Edited by Doctor Marco Monticelli
Physical training of any kind, both the one that aims more to improve the musculoskeletal system and the one that instead wants to improve the cardio-respiratory system, turns out to be one stressful stimulus for our body. This stress produces a reply of our body which in turn induces a change, or rather aun adaptation of the organism itself.
Adaptation thus becomes the product of our precious training.
EXERCISE Þ RESPONSE Þ ADAPTATION
Stress therefore becomes essential to improve our physical performance.
But how much exercise (stress) do we need to induce improvement?
This question is very important because we know very well that excessive doses of stress would produce more harmful effects on our organism. Here then it becomes essential to quantify, however much you can do, physical exercise so that it produces positive adaptations and minimizes negative effects.
We also know very well that people are all very different from each other and therefore it becomes difficult, if not useless, to give precise rules on the amount of exercise to be performed.
Let's assume that the concept of quantity indicates the amount of physical exercises but that this also depends on the intensity of the same, that is, on the way in which these exercises are carried out.
That said, let's introduce the importance of recovery after training. In fact, after training the recovery it serves to compensate for the energy imbalance induced by training.
The subsequent recovery phase is therefore very important, bringing the organism back to the starting phase but not only. In fact, to cope with new stimuli of the same entity, the organism adapts and does so by improving the starting performance.
In fact, Weigert's law of supercompensation says just like this:
'The effects following large loads are not limited only to the recovery of the energy potential expended, but lead to its increase, that is, to its recovery that quantitatively exceeds the initial levels. "
Obviously, after a short time, if the organism is not stimulated again, the supercompensation returns to the normal state (ie the initial one).
So when we train we must exploit this principle, before the energy state returns to the initial levels, a new stimulus is provided and the process starts again starting from a higher value. The sum of the various stimuli causes organic improvement.
The stimuli must therefore be continuous and must progressively increase over time if we want to improve, otherwise the progression stops or even regresses.
A last extremely important concept is the one that considers another process, the over training syndrome, that is overtraining. Before rebuilding the organism must have recovered what is lost otherwise supercompensation becomes in vain.
The recovery time must be proportional to the intensity of the stimulus and obviously the greater the stimulus (quantity - intensity) the greater the recovery time.
In the light of all this, we understand how important the days following training are. In these days, the stressed systems must rest but above all reintegrate. Power supply And rest become two conditions as important as the "work out and these two aspects must also be taken care of.
This is why it should be explained above all to the beginner who tries his hand at the gym the uselessness of training intensely every day. It is not uncommon to see novice kids in the gym who, anxious for results, come to train every day.
Equally important, however, is to explain to an advanced athlete that a large muscle (such as the pectoralis major) can rest up to 7-10 days before being re-trained.
As far as endurance training is concerned, things partly change, so a marathon runner will certainly find it useful to run every day, obviously alternating training programs.
