トレーニングの効果を倍増させるためには基本的なルールを知っていると便利です。それが「トレーニングの基本8原則」と呼ばれるもの。これはトレーニングの3原理や5原則とも呼ばれ、運動するなら理論のセットです。

すべてを一度に覚える必要なんてなく、出来るところから普段のエクササイズに取り入れてみましょう。

Keep these 8 Training Principles in mind for your original fitness training program.

They can help you make wise exercise decisions so you can achieve your goals more quickly with less wasted effort.

今回の記事では、その覚え方から活用法まで分かりやすくご紹介します。

01.Overload Principle

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To improve fitness and strength, the training load must be greater than what the body is accustomed to. This is the Overload Principle.

You must continually increase training loads as your body adapts over time.

Muscles adapt and improves its function. Your body adjusts to your existing training loads. If your workouts load is all the same, your muscles will get used to it and it will be difficult to be effective. In other words, in order to change your body, increase the workout loads constantly.

02.
Specificity Principle

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How you train determines what you get. Exercise should be designed based on your specific goal. This is the Specificity Principle.

Take the right steps to for your purposes.

This principle guides you in designing your fitness training program. If you want to build the size of your biceps, you would increase weight loads on bicep curls and related exercises.

03.
Reversibility Principle

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If you don’t continue training, your body will be back to normal. This is the Reversibility Principle.

Endurance makes you stronger. Exercising consistently is key to maintaining fitness. The effects of training are reversed if there is a long break in exercise.

04.
Progression Principle

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You should gradually increase the reps and sets of workouts. This is the Progression Principle.

In order to strengthen the muscle, it is necessary to gradually increase the load rather than repeating the same load.

A sudden increase in load may cause injury. A well-planed program increase it gradually.

05.
Variation Principle

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You should do whole-body training. This is the Variation Principle. You should consistently change aspects of your workouts, such as menus, sets, reps.

Training variations decrease risk of injuries by over-training. According to the theory, the nerves of the human body are all connected. If you train only a part of your muscles intensively, you may lose your balance, which may lead to injury.

Variation in exercise also prevents boredom. It helps increase motivation of training.

06.
意識性の原則

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筋肉が収縮している時に自分の鍛えたい部分に意識を向けることで、トレーニングの効果がさらにアップするという原則です。これを「意識性の原則」といいます。

まずは自分が行っているトレーニングメニューによってどんな効果を得られるのかを意識するとよいでしょう。二の腕を鍛えたいのか、腹筋を割りたいのか、意識やイメージの力はトレーニングにおいてとても重要です。

回数ばかりをこなすのではなく、筋肉の反応に意識を集中させてみましょう。意識することを続けていると、相乗効果として自分の体を大切にする意識が育まれてくるでしょう。

07.
Individualization Principle

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Training menu should be designed for each individual. This is the Individualization Principle.

The Principle of Individualization implies that workout program should be designed for personal differences. Different genders and ages have different training options. In other words, you can train your body efficiently if you know you well.

I recommend that you become your own workout trainer.

08.
Regularity Principle

8-principles-of-training (9)Training is effective by repeating and continuing. This is the Periodization Principle.

Workouts won’t work well just a few times, no matter how hard it is. Repetitive practice is important. By repeating and continuing, you will be stronger.

Exercise must be done at regular intervals and be consistent. Consistency helps the body to adapt more efficiently and quickly.  And you must get adequate rest between workouts in order to recuperate.

Stretching is important

For injury prevention, stretching can help.