Greetings from Sisyphus – the principle of regularity

Topic 9

«In summer, unlike in winter I do a lot of sport and so strength training in summer is unnecessary.» – An incorrect analysis.

Health-oriented strength training builds up and maintains the musculoskeletal system, thus ensuring it continues to function properly – throughout the year. This type of training is more akin to body care; it’s like cleaning your teeth which is not and should not be a seasonal occupation.

For training to be successful, training stimuli must occur at intervals that ensure the body responds effectively. To benefit from strength training, you must train regularly. If you stop training, if the gap between individual sessions is too long, if you train at irregular intervals or train with a load and intensi- ty less than that required for a stimulus, strength will not increase and it may even decline.

What actually happens to the body when you train correctly? When you train, structures such as mus- cles, tendons, ligaments and bones will reach and then exceed their stimulus threshold. This triggers

a response during the recovery time between indivi- dual sessions. However, the body not only recovers but it also increases its strength beyond the original level so that it is better equipped to do battle the next time. This process is called super-compensa- tion. Provided you allow your body at least 48 hours rest and then train with this new level of strength, the body will respond during the next recovery period with a further super-compensation. Strength increases again and so it goes on. It’s the body’s own “defensive mechanism” that produces the regular increase in strength and muscle.

If this training stimulus does not occur, muscles will gradually decline in strength and within 14 – 20 days the newly acquired strength is lost. If you then return to training, you have to start the whole process from scratch. It makes no sense, therefore, to stop training in the summer months.

That’s why regular training once or twice a week is so important. Each session takes just 30 minutes and so in return for a brief investment in time, you achieve your training aims and build strong and healthy muscles.

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