Rate of Progression and the Training Effect
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As the body adapts to imposed stress (the training effect), total work can be raised gradually — by more intensity, more duration, or both — with the most significant conditioning gains in the first 6–8 weeks.
Detail
In most instances, the body's ability to adapt to the stresses imposed upon it (sometimes called the training effect) allows individuals to gradually increase the total work they do over time. In continuous exercise, increasing the work performed can be achieved by:
- increasing the intensity of the exercise,
- increasing the duration of the exercise bout, or
- some combination of the two.
The most significant conditioning effects are typically observed during the first 6 to 8 weeks of an exercise program. An individual's exercise prescription is normally adjusted as these conditioning effects occur. The extent of the adjustment depends on the individual involved, additional feedback from assessment efforts, and/or the exercise performance of the individual during exercise sessions.
Key facts
- Adaptation to imposed stress = the training effect.
- Increase total work via more intensity, more duration, or both.
- Most significant conditioning effects occur in the first 6–8 weeks.
- Prescription is re-adjusted as conditioning effects appear, based on the individual, assessment feedback, and session performance.
Connections
- Cardiorespiratory Conditioning Guidelines (Peterson & Bryant / ACSM) — rate of progression is item 5 of the prescription.
- Mode of Aerobic Activity (Large-Muscle, Continuous, Rhythmic) — the activity being progressed.
- Exercise and Caloric Expenditure (Total Work) — total work estimated by caloric expenditure.
- Principle of Progressive Overload — the general resistance-training analogue of this principle.
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