Overload principle refers to the fact that the body or specific muscles are stimulated more strongly during physical exercise than those without exercise or adaptation. The development of aerobic endurance level can achieve the goal of overload exercise by increasing the number of exercises per week, the duration and intensity of each exercise. The overload of muscle strength training can be developed by increasing the weight of equipment, increasing the number of exercises or groups, or shortening the interval between exercises in each group. Overload principle is also suitable for developing the flexibility of joints and muscles, which can generally be achieved by increasing the stretching length and duration of muscles and increasing the range of motion of joints.
10% principle
10% principle is a monitoring method to guide exercisers to use overload principle and avoid injuries caused by excessive exercise. It means that the increase of weekly exercise intensity or continuous exercise time shall not exceed 10% of the previous week. For example, if you insist on running for 60 minutes every day, you should be overworked next week, and the running time should not exceed 66 minutes. Engage in other sports or increase the intensity of exercise should follow the principle of 10%.
Progressive principle
The role of physical exercise in strengthening physical fitness and promoting health is gradually improving. This principle requires that the exercise load should be gradually increased when doing physical exercise or developing a certain physical health quality. In order to obtain ideal exercise effect, the speed of increasing exercise load should not be too slow or too fast. This principle is an important guarantee to keep the motivation and desire of physical exercise and prevent sports injuries. It should be remembered that maintaining good health is a long process and needs lifelong pursuit. Maintaining a high desire and love for sports activities is the key factor to successfully complete this long course, and the continuous progress and successful psychological experience you have gained in physical health during sports plays a very important role in whether you can complete this long course in the future.