Fitness Info

What is the SAID Principle?

Two important things that I witness again and again as a trainer is that people have a wide variety of fitness goals, and there is no one activity that can achieve every result. If there is no one activity that can accomplish everything, then that must mean that a variety of activities performed in a variety of ways is what is required.

This leads to what is known as the SAID principle, which stands for Specific Adaptation to Imposed Demand. In basic terms this means that whatever the specific type of exercise you put your body through, the resulting change will be directly related to that exercise. For example, if you exercise by running a long slow distance your body and fitness will get better at running a long distance slowly, but you won’t become much of a sprinter. Marathon runners are good long distance runners, but they won’t be winning the 100m final at the next Olympics, and vice versa. If you train by lifting light weights for a lot of repetitions then your body will get better at lifting light things a lot of times, but you won’t become very strong. And if you exercise by doing squats where your knees only bend to 45 degrees, then you’ll build leg strength up to the point where your knees are at 45 degrees, but not much beyond that.

This is both good and bad news for you fitness enthusiasts. Good because it means that we can train the body to adapt to almost anything, but bad because it means that there is no one thing that can accomplish all fitness goals. In order to improve a certain aspect of fitness we have to train using that specific nature of exercise. There is no one solution to all problems.

So here’s a few things to think about when putting together your exercise program, or when you want to know if the program a professional put together for you will be effective.

1. What are your fitness goals? What specific activities do you want to do or do better, or what physical attributes do you want to improve on? Do you want to get really strong? More flexible? Improve your cardiovascular endurance? Be able to jump higher? Have more upper body strength to carry groceries and do yard work? Improve your time in the 5km race? If you don’t know what you want to accomplish you can’t know what to do to get there.

2. What activities should I be doing, and in what manner, to achieve the results I want? If you want to get really strong then you’re going to have to train your body by lifting heavy things. If you want to improve your flexibility then you’re going to have to actually stretch, and stretch often. If you want to improve your cardiovascular endurance then you’re going to have to do activities that last 30, 45, or even 60 minutes or more. If you want more upper body strength then you’re going to train the muscles of the upper body, and you’re going to have to push them outside their current comfort zone.

3. Is it working? In order to know if what you are doing is working you have to evaluate it. Take a look at your goals and test it out. See if you can lift more, run further, reach closer to your toes, or jump higher. If you’re improving then great, you’re on the right track. If not, then you need to figure out why. Do some research, talk to your fitness professional, or send us an email and we’ll help you out.

I hope things short introduction to the SAID principle has helped to make exercise make a little more sense. There is an endless amount of stuff out there that you could be doing and it’s hard to know what’s right. If you closely examine your goals and then find the types of exercises that will best train your body to perform those specific tasks, then I guarantee you’ll experience success.

Thanks for giving this post a read. If you have any questions please feel free to contact us for clarification. Also, make sure you take a look at the 2-A-Day Body Blast and Retreat pages on our website. These programs are sure to help fast track you on your way to success, so get registered as soon as possible.


4 Reasons Lifting Weights in Important for Women

Over the years I’ve noticed that whenever I start working with a new female client they often ask the same question, “Am I going to be lifting weights? Cause the weights scare me and I don’t want to get all muscly.”

After reassuring them that everything will be fine we have been able to achieve some outstanding results, and these women have learned along the way why it’s so important for them to lift weights to improve their health, fitness and appearance. Today I want to share some of these reasons with you to help you breakthrough to achieve better results.

Ladies, I’m going to let you in on a little not so secret secret…. there is one thing that if you add it to your daily exercise routine will yield better results than almost anything else you could do. Lift weights!

My goal as a trainer is always to help as many people achieve success as possible, so here are my 5 favorite reasons why lifting weight is so important and beneficial for women:

1. Lifting weights improves overall strength and therefore the ability to do more work. The more work you can do the better, and this work leads to an increase in lean muscle mass. Lean mass is useful mass as opposed to fat mass in the sense that it burns calories and fat mass does not. Having more lean mass also gives you that firm look throughout your body, which is always a nice thing.

2. Perhaps the most significant result of having lean muscle is that it burns calories. Having more lean mass means you burn more calories throughout the day, whether you are exercising or not. This is an increase in resting metabolic rate. Burning more calories each and every day is always a good thing if your goal is to decrease body weight and body fat.

3. Overall increased strength and increased ability to do work improves your ability to perform activities of daily living. If you’re able to do the things that you typically do during your day while exerting less stress, then it can’t help but make life better and easier.

4. Increased strength, increased lean mass combined with decreased body fat, increased calorie burning, and improved everyday activity performance all work together to lead to improved confidence and self esteem. Improved confidence and self esteem, while not always outwardly visible, are perhaps some of the most important results that exercise and specifically weight training has with women.

Good luck with your weight training ladies! Come join us for a workout or register for a 2-A-Day Body Blast session to see what weight training can really do for you.


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