Question

While increasing the exercise training the intensity and load should
be increased by . and .​

Answer 1

Answer:

Explanation:

What is the Overload Principle?

The overload principle is one of the seven big laws of fitness and training. Simply put, it says that you have to increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. The adaptations are improvements in endurance, strength, or muscle size.

In other words, when a client first starts working out, from having been previously mostly sedentary, they will see some quick gains. But, as they get fitter, you will need to increase the intensity of their training to continue to see those gains. If they continue lifting the same weights for the same number of sets and reps, week after week, the body will have adjusted to the stress, there will be no more adaptations and they will plateau.

Issues with the Overload Principle

Overloading is necessary to make gains in fitness and athletic performance. However, there are some important issues associated with this principle, both what can happen if you don’t do it at all and if you don’t do it right.

Hitting a Plateau while Ignoring the Overload Principle

The obvious issue with ignoring the overload principle is the failure to make gains. If you continue to do the same workout or train at the same intensity and frequency, you will make gains only to a certain point. After that you are not overloading the muscles and hit a plateau with no further improvements or adaptations.

This happens because our bodies are very good at adapting to stress. Initially for your newbie client, that five-pound weight provides a good amount of stress. The client gets stronger quickly. But over time, the level of stress needed in order to make new adaptations rises so high the five-pound weights just don’t cut it.

Overreaching and Overtraining Stress

On the other hand, if you use the overload principle in the wrong way, say by increasing intensity too quickly, you get into a state of overreaching or overtraining. Overreaching is a short-term problem, a decrease in physical performance that takes days to overcome.

Overtraining is a more sustained period of excessive training stress. It can take weeks to months to recover from this state of decreased performance. Some signs of overtraining you should watch out for include:

Increased resting heart rate.

Increased blood pressure.

Loss of appetite and weight loss.

Difficulty sleeping.

Emotional changes or mood swings.

Fatigue.

Chronic muscle soreness.

Answer 2

Answer:

Slowly and steadily.

Explanation:

• Exercise should be done at least one hour per day and should include exercises ranging from medium to high intensity to improve physical fitness.
• The number of exercises or sessions completed in a week is known as the frequency of the training, which is done slowly and steadily to avoid health-related problems.
• It is generally achieved through proper nutrition, adequate rest, and moderate-to-vigorous physical exercises, with regular exercises and physical activity aiding in the promotion of muscles and bones.
• Exercise is any physical activity that maintains or improves physical fitness as well as overall wellness and health. The needs of the body are a very important factor for exercise, as are the abilities of the body, which make the person perfectly healthy.

Thus this is the answer.

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