![]() Keep in mind, the body will adapt based on the type of stress being placed on it. The three main stressors are metabolic stress, force stress, and environmental stress. Stress, as it relates to exercise, is very specific. In this discussion of type and the principle of specificity, a few additional items should be considered. This concept, called the principle of specificity, should be taken into consideration when creating a training plan. These athletes know the importance of training the way they want their body to adapt. Cyclists training for the Tour de France, spend up to six hours a day in the saddle, peddling feverishly. To improve performance in a 10k, athletes spend the majority of their time training by running, as they will have to do in the actual 10k. While vigorous ballroom dancing will certainly help develop the cardiorespiratory system, it will unlikely improve a person’s 10k time. However, the more specific the exercise, the better. As such, these activities can be used to build lung capacity and improve cellular and heart function. Other activities that accomplish the same objective include swimming, biking, dancing, cross country skiing, aerobic classes, and much more. In cardiorespiratory fitness, the objective of the exercise is to stimulate the cardiorespiratory system. Simply put, the type of exercise performed should reflect a person’s goals. ![]() The progression principle relates to an optimal overload of the body by finding an amount that will drive adaptation without compromising safety. Doing too much, too soon, will almost certainly lead to burnout, severe fatigue, and injury. In week two, this amount was doubled with four days at 45 minutes, equaling 180 minutes of total exercise. In week 1, three days at 30 minutes per session equals 90 minutes of total exercise. However, when calculated in terms of volume, the aggressive nature of the progression is revealed.
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