7 Principles to Increase Anaerobic and Aerobic Exercise Results

The following is a list of proven exercise principles that should be incorporated into any workout program to achieve the most significant gains regarding training. These principles can be included in both anaerobic and aerobic exercise programs and increases will correlate to the proper application of each principle.

1. Principle of Individuality is the principle that all subjects are different in means of metabolism, cell growth rate, neural/endocrine regulations, and other biochemical differences. Heredity is a significant factor involved in this principle. Other factors include medications, age, and disease condition. Individuals are either categorized as responders or non-responders.
   
   
2. Principle of specificity is the principle that states that adaptations are specific to type of activity, volume, and intensity of exercise. This principle shows that direct stress to specific physiological systems is critical for optimal performance in activities where the same muscle groups and metabolic pathways are stressed. The body will respond to the specific metabolic pathway being stressed. For one to meet goals, the proper metabolic pathway must be stressed. The Principle of Specificity is the most significant training principle.
   
   
3. Principle of Use vs Disuse states that exercise benefit gains made during an exercise program are rapidly lost when that specific physiological stress is eliminated. If an individual has rapid gains in exercise and stops training, those gains will be lost just as quickly. This period of time is generally 1-2 weeks depending on exercise mode, intensity, and duration. This is sometimes referred to as the use it or lose it principle.
   
   
4. Principle of Overload –involves stressing physiological systems more normal states will elicit health gains according to the overload volume. See FIT principle.
   
   
5. Principle of Periodization – involves as easy and hard cycles. This can refer to cycles as long as 4 years or as short as a week. There might also be microcycles in 1 or more macrocycles. Smaller cycles allow the body and mind to actively recover. Longer cycles stress periods of maintenance so exercise gains are not long, but volume and intensity of training is lowered. This allows for mental recovery and increased motivation at the proper time. Some clinicians refer to this principle as the ability to reach optimal peak efforts both physically and mentally in accordance to major athletic events.
   
   
6. FIT principle – refers to Frequency, Intensity, and Time of exercise. This is collectively called volume of training. Optimal levels can be reached and detrimental performance is possible if volume of training is too great. Intensity and time are indirectly proportional. That is to say, as intensity of an exercise increases the duration one can perform that exercise decreases.
   
   
7. Proper Mode of Exercise Principle – training exercises need to mimic performance exercise in order to get the greatest benefit from an exercise method. This is specific to muscle groups, movements, and physiological pathways. Trainers should work on anaerobic power exercises for individuals where anaerobic power is a key to success as well as for aerobic exercises and goals.

Both anaerobic and aerobic exercise training can prove to have significant increases to overall health. Training results usually mimic the training meaning that lifting weights will produce larger muscles. Running long distances will improve cardiovascular function. Both forms of exercise can be used as a means to improve body composition by lowering body fat % content. The level of body fat % can be tested in various ways and is a significant reflection of overall health.