Final answer:
To safely apply the overload principles to a workout schedule, your friend can make specific adjustments to the frequency, intensity, time, and type of exercise.
Step-by-step explanation:
To safely apply the overload principles to a workout schedule, your friend can make specific adjustments to the frequency, intensity, time, and type of exercise.
For frequency, your friend can increase the number of times they work out each week and also alter the target muscle groups they focus on. For example, they can go from working out 3 times a week to 5 times a week and shift their focus from upper-body to lower-body exercises.
Regarding intensity, your friend can gradually increase the weight they lift or the resistance they use in their exercises. They can also incorporate high-intensity interval training (HIIT) into their routine, alternating between periods of intense effort and active recovery.
When it comes to time, your friend can extend the duration of their workouts or increase the amount of time they spend on specific exercises. They can also experiment with different rest intervals between sets to challenge their muscles differently.
Lastly, for type, your friend can vary their exercise selection by trying different exercises that target the same muscle groups. For example, instead of just doing regular squats, they can incorporate different variations like lunges or jump squats. They can also add new types of exercises like plyometrics or resistance band exercises to their routine.