I get asked a lot similar questions, so over the next month both on my Instagram (@fitchicnic) and on here, I’ll be going through the alphabet talking about some of the most common health and fitness related questions and topics.
O is for the Overload principal / Outdoor exercise
Muscles (either when weightlifting, or in the form of cardiovascular endurance) adapt and grow when they are forced (with proper form) to overcome a resistance they haven’t experienced before. If there is no overload, then there is no change or adaptation.
It depends on how new you are to exercise, as to how much of a change you’ll experience. “Newbie gains” refers to the quick progress that new lifters experience due to their previous sedentary state, even if the load is not “that much.” However progress then slows when the muscles get used to working in that way, and the overload principal gets more specific (for example by increasing how much weight is lifted, decreasing rest time between sets, or increasing the amount of reps and sets regularly performed.)
The programme has to be suitable for the specific goal (usually muscular endurance, size or strength) but the muscles have to actually work hard for changes to occur! Rest is also an important part of the principal, as recovery allows for the adaptations to actually happen.
Outdoor exercise…it’s not for everyone, but who says you have to get a gym membership to exercise! If money is not on your side, then there’s nothing wrong with using grass, steps, benches and more to keep fit.