The General Adaptation Syndrome (GAS) - The 1st Foundation of Every Effective Exercise Program

There are numerous reasons to exercise and more different workout types than I can count, but regardless of your goals and your preferred method of working out, there are two things that must be incorporated into your program if you want it to be effective. These two foundations are not specific exercises or even types of workouts, but rather general scientific theories.

Many people don't consider scientific theories to be flashy or interesting, but they are important for increasing our knowledge and understanding. These two theories in particular are very helpful for understanding exercise program design and explaining why some workout programs work, some fail, and some result in improvements, but not necessarily the ones we hoped to achieve.

\"Exercise Workouts\"

The field of health and fitness is continually evolving and many things we believed 10 - 20 years ago are now thought to be outdated or inaccurate, but these 2 theories show no signs of being replaced anytime soon. The longevity of the first theory, the General Adaptation Syndrome or GAS, is particularly impressive, because it has been around for over 70 years.

The General Adaptation Syndrome (GAS) - The 1st Foundation of Every Effective Exercise Program

The General Adaptation Syndrome was not originally designed with exercise in mind and it is really a model for the body's reaction to stress. You may be surprised by this, but exercise is actually considered a form of stress, which is why GAS can be applied to workout routines. This theory does such a good job explaining the body's reaction to training that it is still frequently used, possibly because it succinctly and accurately sums up the basic progression of every exercise program.

The General Adaptation Syndrome has 3 separate parts, each corresponding to a different stage in your body's stress response. The 3 stages are alarm, resistance, and exhaustion and I will discuss each stage as it relates specifically to exercise and program design. By examining this theory, you will learn some basics of program design and develop an understanding of why some exercise routines lead to long-term success, while others are doomed to fail.

Stage 1: Alarm - This phase, which can also be called the shock stage, occurs at the beginning of an exercise program or after a significant change in training. This is what happens when your body is exposed to a new stimulus, such as exercise. Exercise is initially alarming to your body and does cause a shock to your system, but some amount of unfamiliar stimulus or shock is necessary for improvement to occur.

During this time, you will likely have increased levels of stiffness and soreness and you may experience short-term decreases in physical performance. The amount of the negative response is determined by your body's natural ability to handle stress, as well as the intensity of the stimulus. In other words, the more you push your body out of its comfort zone, the more negative effects you will experience. Eventually your body will begin to recover and you will get to the second phase.

Stage 2: Resistance - The second phase represents the time when your body adapts to the training stimulus that was previously a shock to your system. In order to get past the alarm stage, your body must make physiological changes or improvements until the stimulus is no longer considered a shock to your system. Building up a resistance to a previously alarming stimulus is really the foundation of any type of improvement, regardless of the goal of your exercise program.

Without adapting and overcoming a new stimulus, you can maintain your current fitness level, but you will not actually improve without applying some shock to your system. During the resistance stage, your body not only recovers from the negative effects in the alarm stage, but you will typically have a rebound effect where your performance actually improves for a brief period of time. This is known as supercompensation, because your body improves by a larger amount than is needed to overcome the previous stimulus.

Supercompensation the true goal of any workout designed to improve your body and long-term progress depends on maximizing your supercompensation response. This can be tricky, because supercompensation is temporary and if you wait too long between workouts (new stimuli), your improvements will disappear and return to their previous levels. On the other hand, if your next workout is too soon or the stimulus is too much, then your body will go into the next stage of stress response: exhaustion.

Stage 3: Exhaustion - This is the final phase of stress response and unlike the other two, this one you want to avoid whenever possible. The exhaustion phase, which may also be referred to as the Maladaptation phase, occurs when the stress level is too much for your body to handle. In terms of exercise, it means your workouts are too hard for your body to recover from.

Transition from the resistance stage to the exhaustion stage can happen for a number of reasons, but some of the most common are: staleness or a lack of variety in your workouts, excessive amounts of exercise, workouts that are too challenging, poor nutrition, and too much overall stress in your life. Typically it is a combination of factors that leads to exhaustion, but the end result is a lack of further progress and eventually a decrease in performance and/or loss of previous gains.

If you are performing your typically challenging workouts and start feeling burnt out or stop experiencing positive results, then you are likely in the exhaustion phase. At this point, your main priority should be to change your program and get out of the exhaustion stage as quickly as possible. Nothing good comes from experiencing the exhaustion stress response and further increases in stress will just result in further deterioration of your body.

From the General Adaptation Syndrome, we can see that trying to push through exhaustion stress is not a good idea. Pushing your body more will just lead to overtraining, which may take weeks or months to fully recover from. When severe overtraining occurs, you have to drastically reduce your exercise or stop training altogether, until your body has a chance to recover.

The GAS theory also shows the importance of having the right amount of exercise stimulus. You need enough of a training stimulus to reach the alarm stage and trigger the resistance stage, but not so much that you go into the exhaustion stage. On the other hand, if your workouts do not cause an exercise stimulus high enough to reach the alarm stage, then your body will not have a reaction or enter the resistance stage and you will not experience positive changes.

The General Adaptation Syndrome obviously does not explain specific aspects of program design, but it does provide the basic foundation for any successful workout routine. You can approach exercising from many different ways, but if the intensity of your program doesn't result in your body fluctuating between the alarm stage and the resistance stage, then your program will be ineffective.

The General Adaptation Syndrome (GAS) - The 1st Foundation of Every Effective Exercise Program

Ross Harrison, CSCS, NSCA-CPT is a certified personal trainer, strength and conditioning specialist, nutritional consultant, and has a BA in psychology from Grinnell College. He takes a holistic approach to health and fitness and teaches people how to lose weight, get in shape, and improve their quality of life with exercise and nutrition. If you want to find out more about his services or contact him for any reason, please visit http://precisionhealth-fitness.com/.

Exercise Workouts - Exercise Program For Getting Toned Arms

Many people start up exercise workouts every day that are targeted at getting rid of that 'under arm jiggle'. For you, the problem may not be underarm jiggle, but rather that you just don't have the muscle definition and tone that you would like with your arms.

Regardless of what your particular situation is, many mistakes are made when this it he exercise goal. Most people will end up going into the gym and start performing bicep curls, thinking that this will help give them shapely arm muscles that they can show off in sleeveless shirts. While bicep curls are definitely beneficial as part of an exercise program, they aren't necessarily the best way to go about doing things.

\"Exercise Workouts\"

Here are three big factors you need to keep in mind.

Exercise Workouts - Exercise Program For Getting Toned Arms

1. Your Overall Body Fat Percentage

The first thing you must think about is what you're overall body fat percentage is. If you are at a high level, it's not going to matter how large your muscles are, you will simply not see the results you're looking for.

Muscle definition is a level of body fat levels, therefore step one is getting on a good weight loss program to help get rid of this excess fat. That should be your number one exercise priority if this is a factor for you.

If you are already within a good body fat range, then it could be a lack of muscle development that you need to focus on instead.

2. Targeted Weight Training Exercises

Next up is the need to focus on the correct weight training exercises that will deliver you the best results.

As mentioned, bicep curls seem to be the primary choice here - which isn't so great. Truth be told, if you actually look at the volume of muscle mass in the arms, the greatest portion of muscle comes from the triceps, therefore it's actually these that you should be working on the most.

Plus, the triceps are usually where that under arm jiggle originates, thus it's a good place to start.

The biceps will help to form that 'peak' in the arm, which is very attractive as well, but generally speaking, the biceps don't need to be trained to nearly the extent they often are.

You would be better off focusing more of your training on exercises such as tricep kickbacks, overhead extensions, rope pull-downs, and triangle push-ups (which target the triceps more).

Also keep in mind that the bench press will also hit the triceps, as will the shoulder press so these should definitely be included as well.

3. Cardio Selection

As part of the weight loss program to bring down your body fat percentage, there's a good chance you'll be including some cardio training.

It's going to be a good idea to try and perform cardio that also works the arms as well, over cardio that is strictly targeting the legs.

So, for example, rather than using the treadmill, use the elliptical. Or, rather than biking, consider rowing. Skipping and swimming are also good exercises that will work the arms as well. Whatever you do choose, be sure you using proper form also, as many people will 'cheat' with the workout - particularly when using the elliptical.

So, if your exercise goals include improving the way your arms look, keep these three points in mind.

Exercise Workouts - Exercise Program For Getting Toned Arms

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Shannon Clark is a certified personal trainer, fitness writer, and co-author. She specializes in helping those looking to make dramatic changes in their body reach their goals. View more information here.

Exercise Program - What Benefits Can People Get

The kind of exercise program being selected will depend on the fitness objectives of an individual. The kind of workouts an individual will perform and the procedure he or she takes in doing such workouts will also depend on whether to develop muscle and stamina, tone as well as reduce weight or simply keep in shape to become healthy.

A person who desires to develop muscle and stamina through a muscle-building program, always stick with the right set of repetitions. It is important to concentrate on the good and bad of every movement for each repetition. Gently increase the weights as working out to help pressure the muscles. Otherwise, the muscles will remain having the same size and will no longer expand or increase. There are many methods and programs utilized in building muscles. Explore and utilize the superb exercise program that is beneficial.

Exercise

Individuals are working out for dissimilar reasons that include bodybuilding, toning, weight reduction and more. An exercise program is a group of workout regimens that are suggested for people based on their particular health conditions and workout needs. Several combination of workout is entailed in a training program to achieve the goals. For example, those who want to reduce weight, a suggested routine include aerobics, stretching, and strength training at least twice a week. Moreover, if an individual desires to develop muscles, then an exercise program must be altered by combining strength training and stretching at least thrice a week.

Today, the interests of the public about the advantages of exercises continue to increase, thus the professionals who are creating them. Therefore, it is necessary to acquire a realistic type of exercise program and do not just agree on affirmations. Make sure to create achievable objectives all the time.

The initial procedure in creating a beneficial exercise program is to determine to objectives and the particular needs on a person. Before trying to adapt any workout regimen, it is also important to talk to an expert or a doctor. Keep in mind, a professional trainer can educate precise combination of activities depending on the needs of a person. The kinds of workouts and the intensity suggested should level the body's resistance. Without following the right instructions, the possibility of getting hurt is obvious.

Combine with proper workout routine, proper dieting program is important. Do not consume unhealthy foods while doing exercises because it will not aid in attaining the goals. Nowadays, fat burners, stimulants and dieting supplement are becoming famous and it is important to consult a doctor or a professional to prevent any negative effects.

Exercise Program - What Benefits Can People Get

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Planning An Exercise Program

When designing an aerobic or strength training exercise program, fitness professionals, such as personal trainers and gym instructors, invariably use the F.I.T.T. principle as their starting point. The good news is that with a little bit of knowledge anyone can use this principle in designing an exercise program that will help them to become progressively fitter and stronger, and help them lose or control their weight.

If you want to start an exercise program or take your current routine to the next level, you'll find the information and tips in this article just what you need.

Exercise

What is the F.I.T.T. Principle?

The F.I.T.T. principle is a basic philosophy of what is necessary to gain a training affect from an exercise program.

Specifically, the letters F.I.T.T. stand for:

o Frequency

o Intensity

o Type

o Time

Here's what each of these four things stand for:

Frequency refers to the number of times you exercise. For those new to training or those just wanting to lose weight, frequency is usually calculated within the context of a week. For example, your plan might be to walk 3, 4 or 5 times per week.

Intensity is the level of effort you put into each exercise. For aerobic exercises intensity is usually measured in terms relative to your maximum heart rate while the intensity of strength exercises is measured in terms of the amount of weight you use, the number of repetitions and sets you perform, and the amount of rest time you take in between sets.

Time is simply how long you exercise during each session. For example, 30 minutes of aerobic exercise (walking, jogging, cycling, etc) per session.

Type refers to whether you do aerobics or strength training during your exercise sessions and the specific exercises you select for each.

The F.I.T.T. principle and Weight Loss

Why are the basic F.I.T.T. principle concepts important if you are planning an exercise program to lose weight?

They're important because they help you to:

o Start with the right exercises and intensity.

o Measure your progress.

o Plan your exercise to maximize long term weight loss.

Using the F.I.T.T. principle isn't just important in your initial exercise planning, it is also crucial to your long term planning and weight loss and fitness success.

By increasing or varying any or all parts of the F.I.T.T. principle elements, you can:

1. Increase the number of calories you burn during each exercise session.

2. Improve your cardiovascular fitness and strength.

3. Help minimize overuse/over training injuries.

4. Build variety into your program.

F.I.T.T Principle Guidelines

Here are some basic F.I.T.T. principle guidelines for both aerobics and strength training to help you plan an exercise program.

Please keep in mind that these examples represent general guidelines only for those of us with low to moderate fitness levels. Use these guidelines to establish a program and then customize your program to fit your specific needs and goals as your experience and knowledge increases.

And remember to always consult your doctor before commencing any new exercise program and consult a fitness professional (personal fitness trainer, gym instructor, etc) if you require help.

Basic Aerobic Training Guidelines

Frequency: Exercise between 3 and 5 times per week.

Intensity: Maintain a heart rate of between 60 - 80% of your Maximum Heart Rate.

Your Maximum Heart Rate can be calculated using a Maximum Heart Rate test conducted by a fitness or health professional or estimated using the formula:

For Women (230 - Age = Maximum Heart Rate).
For Men (220 - Age = Maximum Heart Rate).

The best and most practical way to monitor your heart rate is with a heart rate monitor.

Time: Those of us with low levels of fitness should maintain our heart rates in our selected target zone for a minimum of 15 to 20 minutes, excluding warm-up and cool down periods.

Those with a good fitness base should exercise for between 20 and 60 minutes in their target heart rate zone.

Type: Exercises that involve as many muscles as possible and allow a relatively consistent level of intensity are best. Good examples of these include:

o Walking

o Jogging

o Cycling

o Swimming

o Rowing

o Hiking

Basic Strength Training Guidelines

Frequency: Exercise each body part 1 to 2 times per week. For lower intensity workouts or for those who have trained for some time, try exercising each body part 2 to 3 times per week. You can exercise different parts of the body on different days (called split routines) or you can train your whole body at each workout.

Intensity: Choose a weight that can be performed 10 to 15 times (repetitions) per set.

When you can perform more than 15 repetitions without rest, increase the weight slightly for your next workout.

If you are training your whole body each time you exercise, only do 1-2 exercises for each muscle group and perform 1-3 sets of each exercise.

If you employ a split routine try performing no more than 2-3 exercises per muscle group and 2-4 sets of each exercise.

Time: Beginners usually benefit from exercise sessions that last between 30 to 45 minutes. As you become fitter and stronger, you may want to increase your total workouts from 45 to 90 minutes. For most of us, particularly those with limited time, sessions of 60 minutes are typically ideal.

With rest between sets, try not to take longer than 2-3 minutes as a beginner. As you get fitter, try to reduce this time to 1 minute or less.

Type: Generally speaking, there are two types of exercises for muscles, compound exercises and isolation exercises.

Compound exercises use more than one muscle group to perform and are the most effective for those interested in losing weight. Examples of compound exercises include Bench press, Push-ups, Squats, Shoulder press and Deadlifts.

Isolation exercises use only one muscle group to perform and include Bicep curls, Tricep extensions, Leg extensions, etc.

For those new to resistance training, compound exercises are best. Once you have a base level of strength you can add isolation exercises to your workouts for variety and to help shape individual muscles.

Conclusion

No matter what your goal, current fitness level or exercise experience, you can employ the F.I.T.T. principle to plan an effective long term exercise program.

By using the guidelines above, you too can plan an effective regime that will help you to improve your cardiovascular fitness, strength, flexibility and of course help you lose weight.

Using the F.I.T.T. principle in your exercise planning will ensure that you achieve your weight loss goals as efficiently as possible. Not only will you achieve your goals in the shortest possible time, you'll also enjoy your routine more because of the variety built into it. If that weren't enough, you'll also minimize the chances of experiencing annoying and painful overtraining injuries that can stall or stop your weight loss and fitness progress.

While anyone with the basic knowledge provided above can plan their own workout, if you are new to exercise or have an existing injury or ailment, we suggest you consult a personal trainer or other fitness professional. As well as designing a personal plan for you using the method above, they can help you rehabilitate or work around existing injuries, teach you the right techniques for each exercise in your program and advise you of when to modify your plan to take advantage of your new fitness levels.

Planning An Exercise Program

Scott Haywood is the editor of Australia's leading weight loss and healthy lifestyle website weightloss.com.au. Weightloss.com.au is a free weight loss resource and weight loss products guide.

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