About Us Diabetes College. It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. Page Content. Progressing your exercise means changing it to make it more challenging. A change in your exercise prescription could mean changing the: intensity of your exercise making it more vigorous duration of your exercise making it longer type trying a different exercise frequency if you are exercising less than 5 days per week, try adding an extra day Why Should I Progress My Exercise?
In the first few weeks of your exercise program you may have felt: a bit breathless that you were working hard that your heart rate was at the higher end of your target training range But after exercising for a few weeks, your body started to get used to the exercise and it started to feel easier.
You are ready to progress your exercise when all four points below are true for you. Once Bob makes it through the upper body progressions, then we may begin changing the lower body, which begins to significantly alter stability e. After all the lower body progressions are made, then we may begin changing the surface which he is standing on.
We want to be careful not to change more than one variable at a time. When we make a major change moving from two legs to a single-leg stance, for example , the other variables will go back to basic. For example, Bob may never stand on a Dyna Disc for his chest press, and that is perfectly acceptable. Many of these will be progressed through very quickly.
It is not uncommon for me to take a client through several of the upper body progressions within their very first exercise session!
Remember the phases of learning: If Bob can do it while he is explaining the details of the weekend barbecue, then it may be a waste of his time and he needs to move on to the next challenge. All of this explanation and research, together, can be synthesized into 3 questions to ask before progressing a client:. Program design is one of the more challenging yet rewarding aspects of personal training. Learning how and when to make proper progressions may take some time and practice, but it will make each training session much more rewarding.
Progressions should be used as a way to help your client reach their goals, improve overall movement patterns, and have some fun. Spend time practicing with the neural continuum on yourself, and learn how it feels to make the small, yet demanding, changes in complexity and stability. Remember that many of our clients are learning movement for the first time since they were an infant. I often equate this with learning a new language which I have never been able to do :.
It takes practice! For a great overview on the neural continuum that will bring some context to this subject, check out the video above.
Stone, M. Principles and Practices of Resistance Training. Champaign, IL: Human Kinetics. Exercise progressions should be based on four key factors: Goals : Will the progression get the client closer to their goal? Assessments : Are the progressions aligned with the assessments and will they improve the overhead squat assessment? Reality : Is the progression appropriate for this client? Phases of Learning : Few training plans take into consideration the phases of learning when designing programs.
Progressing Through the Phases of Learning Learning, in general, is complex. Learning movement occurs in three phases: cognitive, associative and autonomous. Progressing in Stability and Complexity We have all heard about stabilization and its importance with regard to injury prevention and overall performance. Progressions and the Neural Continuum Armed with this new progression knowledge, how do we categorize and design a program with the proper progressions? Core exercise programs should be tri-planar, multi-dimensional and proprioceptively enriched.
Because the core consists of slow-twitch muscles, it can be trained daily. However, it is important to vary the movement and type of loading to prevent over training and avoid possible injury. Read some instructions. Start with the basics. Exercise Ball Exercises. Home Getting Started Why a Ball? Beginner Ball Workout 2. Beginner Ball Workout 3. Intermediate Ball Workout 4.
Intermediate Ball Workout 5. Advanced Ball Workout 6. If this occurs -- progress yourself! Second, you can increase your intensity load during an exercise if, at the end of the recommended sets and repetitions, you do not feel tired. If you feel like you can pump out a few more reps, you are ready to progress the weight.
Progress in increments of two-and-a-half to five pounds at a time. Third, if you gain energy and feel less tired and fatigued at the end of a week, you can add a training day. There is one caveat, however, rest for forty-eight hours between your resistance-training sessions. Also, if you add a cardio-training session, do not perform your high-level interval training sessions two days in a row.
Your body needs time to repair and recover.
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