Final answer:
The principle that requires gradual increase in workout intensity over time is called progressive overload, which is crucial for increasing muscle size and enhancing muscular endurance. Starting with light activities and progressing to more strenuous exercise can help maintain fitness and counteract the effects of aging on the body.
Step-by-step explanation:
Principle of Progressive Overload in Strength Training
The principle of exercise that requires you to gradually increase your workout over time is known as progressive overload. This is key to effective strength training, where the workout intensity needs continual escalation. For example, in weight lifting, to increase muscle size, the amount of weight used must progressively become heavier. This challenges the muscles, forcing them to adapt to the heavier load and paving the way for further increases in muscle mass with even heavier weights.
In addition to strength gains, progressive overload facilitates improvements in muscular endurance and overall fitness. It's crucial to avoid an all-or-nothing attitude towards exercise. Starting with manageable activities such as walking and then gradually stepping up the intensity and duration will help sustain long-term exercise habits. Acknowledging small accomplishments with rewards can encourage continued adherence to a fitness routine, leading to significant health benefits over time.
Moreover, aerobic exercises, like cycling and brisk walking, which are performed over extended periods, benefit cardiovascular endurance and use oxygen more efficiently. Aerobic exercise does not require maximum muscle contraction but engages the slow-twitch muscle fibers that are conducive to long-term endurance.