The key to improving physical fitness lies in adhering to a concept called progressive overload. You work a specific muscle or function in a specific manner, progressively adding intensity and duration over time. Hard days are followed by easy days. Prolonged periods of intensity are followed by prolonged periods of recovery. Repetition and consistency are key. Results don’t occur overnight but after months, and even years. As mentioned in chapter 4, if you rush the process or try to do too much too soon, your chances of injury and overtraining increase. There is no escaping or denying this.
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