Why You Need Progressive Overload

Vol. 15

Calling all Office Athletes!!! We’re gathering our community for the Sky:30 fitness challenge. This fitness challenge includes:

• Personalized 1:1 goal setting & workout programming

• Online coaching & accountability sessions

• Wearable Data Analysis to help make your fitness goals efficient, attainable, & fun!

Interested in having your wearable data analyzed, receiving specific insights and training recommendations, and getting better together? Fill out this form!

In This Article, We Will…

1. Argue that Progressive Overload is the #1 most effective way to continuously progress in your fitness goals

2. Using your wearable to improve your strength training

3. Progressive Overload impact on key smartwatch metrics

Let’s Talk Progressive Overload

Simply put, progressive overload involves gradually increasing the intensity or difficulty of workouts over time. While the principles of progressive overload can be applied to many different forms of physical expression, it is generally talked about in the scope of weight training. However…

Progressive overload is the single most effective way to continuously progress in strength training as well as overall fitness.

Why?

Because progressive overload

1. Prevents plateaus

2. Minimizes risk of injury

3. Gradually increases your strength for your body to adjust

OK… But WHAT Is It???

Progressive overload can be broken down to 3 main steps in your training programs.

Step 1: Determine the current maximum amount of weight you can do in a 1 or 3 rep max (we recommend 3 rep maxing to prevent injury).

• See one rep max calculator here.

Step 2: Take 50% of your 1 rep max per the calculator and begin your main lifts at this percentage.

Step 3: Increase your strength weights by 5-7% each week and decrease your reptations by about the same amount. Note, it’s important to listen to your body when making progression through weight. This increased strain can lead to injury if not done correctly.

It’s more complicated than this for those of you with specific strength goals.

Reach out to us to create a 4 week progressive overload strength program and analyze your smartwatch data

How Your Wearable Helps You Track Your Progress With Progressive Overload

There are a number of measure's we have already talked about that you OG subscribers should be familiar with that are positively correlated with implementing progressive overload into your training regiment. Here’s the impact of progressive overload on VO2max, Lactate Threshold, and Heart Rate Variability.

VO2 Max

Vo2 Max measures your body's ability to utilize oxygen during intense exercise. The good news is that progressive overload strength training can significantly boost your Vo2 Max.

As you challenge your muscles and gradually increase the weight and intensity of your workouts, your heart and lungs have to work harder to supply oxygen to your muscles. This demand for oxygen stimulates your body to adapt and improve its oxygen utilization efficiency.

Check out this article below highlighting the effects of progressive overload (called progressive resistance training) on Vo2max and lactate threshold.

"Effects of Progressive Resistance Training on Vo2max and Lactate Threshold in Young Healthy Adults" 

Lactate Threshold

When you engage in progressive overload strength training, you're not only increasing your muscle strength but also pushing your lactate threshold higher. This means your body can tolerate higher levels of lactic acid before fatigue sets in, leading to longer and more efficient workouts.

You can actually directly increase your lactate threshold through progressive overload resistance training as well as how fast you do cardio, how far you can do cardio, and how efficient your body is while doing cardiovascular activity.

1. "The Effects of Strength Training in Elevating Lactate Threshold"

   This article discusses the positive influence of strength training on lactate threshold and how it can be a game-changer for athletes.

2. "Maximizing Endurance Through Progressive Resistance Training"

   Strength training improved trial time, economy, and vMART (maximal anaerobic velocity

Heart Rate Variability

Heart rate variability (HRV) is a fascinating metric that reflects the balance between your sympathetic and parasympathetic nervous systems (i.e. stress).

A higher HRV is associated with better recovery and readiness for intense workouts, most of the time. Progressive overload strength training can positively influence HRV by promoting a more robust autonomic nervous system. But if your HRV goes down after doing progressive overload, don’t be too worried.

Sometimes a decreased HRV is ok, due to a the sympathetic nervous system being activated from the stimulus of lifting heavy ass weight!!!

Tying it all together

In sum:

Progressive overload can improve your strength, endurance, and performance by boosting your VO2 max, lactate threshold, and heart rate variability. These are metrics that measure your body’s ability to use oxygen, tolerate lactic acid, and recover from stress.

If you’re interested in having your wearable data analyzed by us, receive specific insights and training recommendations, and get better together, fill out this form and train with us!

- JT & Phil

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