Not allowing your body to rest and recover properly will lead to decreased performance, injuries, and fatigue.Rest & recovery between exercise sets and sessions are as important as the exercise program itself.The body repairs itself and removes wastes when you rest, eat, and sleep. During exercise, physiological breakdown of tissues occurs and metabolic wastes accumulate.Variation in exercise also helps increase motivation and compliance, and helps decrease risk of injuries by over-training.To limit reaching training plateau, exercise must be varied and modified.Over time, your body will completely adapt to a specific exercise routine to a point where your body will reach training plateau.As your body becomes fitter, you do not have to exercise as much to maintain the same level of fitness.Exercising consistently is key to maintaining fitness.The effects of training and body’s adaptations are reversed if training sessions are too far apart or if there is a long break in exercise.For example if your goal is long distance running, then your program should include distance running on the other hand, if your goal is bodybuilding, then your program should include heavy resistance training.In other words, your body adapts to the specific demands on it therefore, exercises should be designed to be as close as possible to the specific goals and resemble specific sport movements.Specific exercise elicits specific adaptations to create specific training effects.Also known as the SAID principle (Specific Adaptation to Imposed Demands).Exercise should be designed based on your specific goals and needs.Ideally exercise should be done 3-5 times per week.Consistency allows the body to adapt more efficiently and quickly.Exercise must be done at regular intervals and be consistent.Programs should be designed by taking into account every person’s unique characteristics such as physical abilities, potentials, psychology, body type, age, gender, physical strength, athletic background, daily stress factors, health and nutrition factors, etc.
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