The principle of overload states that for an exercise to be effective, it must place a greater demand on the body than it is accustomed to. This means that the intensity, duration, or frequency of the exercise must be gradually increased over time to continue to challenge the body and promote adaptations such as increased strength, endurance, or flexibility.
The principle of progression builds on the principle of overload by emphasizing the importance of gradual and systematic increases in the intensity, duration, or frequency of exercise. This allows the body to adapt and improve without being overwhelmed by excessive demands that could lead to injury or burnout.
The principle of specificity states that the type of exercise or training should be specific to the desired outcome or goal. For example, if the goal is to improve cardiovascular endurance, the exercise should involve aerobic activity such as running, cycling or swimming. If the goal is to increase muscle strength, the exercise should involve resistance training such as weightlifting or bodyweight exercises. By targeting specific aspects of fitness with the appropriate exercises, the body can adapt and improve more effectively towards the desired outcome.