If you haven't yet read our blog post on progressive overload, check it out here before you read this post.
Now let's delve into the mechanism that drives the progression. As we engage in physical activity, our bodies encounter stressors that prompt an adaptation process, enabling us to perform more efficiently in the future. This adaptation is known as the adaptive response, a crucial component of any successful training program. Understanding the adaptive response can optimise our training and help us achieve our fitness goals more effectively.
The adaptive response can be visualised as a graph illustrating the three phases the body undergoes after encountering a stressor like exercise. These phases include the training/fatigue phase, the recovery phase, and the super-compensation phase.
- Training/Fatigue Phase: During this phase, the body experiences a temporary decrease in performance as it grapples with the stress placed upon it. This phase is significant because it signals to the body the need for adaptation to enhance future performance.
- Recovery Phase: Following the training phase, the body enters the recovery phase, allowing it to fully recuperate before encountering a similar stressor or engaging in subsequent exercise. Sufficient recovery is essential for the body to adapt and improve its performance.
- Super-Compensation Phase: Once the body has fully recovered and adapted to the stress placed upon it, the super-compensation phase occurs. During this phase, we observe a boost in performance levels beyond the baseline. Understanding the adaptive response empowers us to time our workouts effectively to maximise the benefits of the super-compensation phase.
By spacing out our workouts and providing ample recovery time, we can ensure that we train when our bodies are in the super-compensation phase. This strategic approach leads to improved performance and accelerated progress toward our goals. However, it is vital to avoid overtraining, which happens when the body is subjected to excessive stress without sufficient recovery time. Overtraining can result in decreased performance, fatigue, and even injury.
In conclusion, understanding the adaptive response allows us to avoid overtraining and optimise our results by finding the balance between adequate recovery and appropriate stress. We are always looking for the sweet spot in the middle that leads to optimal outcomes. So, strive to strike that balance to get the best results from your efforts on your fitness journey!
