Los Gatos Swim and Racquet Club (408)356-2136

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F I T N E S S C O A C H ' S C O R N E R
Fitness Program Adaptation and Response

Whether your goal is health or performance related, resistance and cardio training has been shown to produce many desirable effects, such as weight loss, muscle gain and improved athletic performance. With that said, if you have been doing the same routine for awhile your body has probably adapted to the demands you have been placing it under. This is also known as General Adaptation Syndrome. This general pattern of adaptation is brought forth by the National Academy of Sports Medicine (NASM) and has shown in order to respond the body must be confronted with a stressor or some form of stress that creates a need for a response. There are three stages of response to stress:

Alarm Reaction
Resistance Development
Exhaustion

Alarm Reaction
Alarm reaction is the initial response to a stressor. For example, when a person first begins resistance or cardio training their body is placed under the stress of increased amounts of force, this creates an increased demand for oxygen and blood supply to the right areas in the body. As a result the expected outcome of fat loss, weight loss or muscle gain is initially gained.

Resistance Development
During the resistance development stage, the body increases its functional capacity to adapt. After repeated training, the body will increase its ability to efficiently adapt to the stresses placed upon it. In short, the body will no longer be gaining maximum results in the same amount of time.

Exhaustion
Prolonged repetitive stress will produce exhaustion or distress. When the body is placed under stress that is too much to handle it causes breakdown which results in injury. To foreshadow this issue, an adjustment to one’s exercise program must be made.

What does this all mean? In short, try mixing it up! You may notice your workout has become a bit stagnant, or you have to run a little longer to reap the same benefits as before, you may just need a small refresher. A simple change in number of repetitions or sets or even starting with legs instead of chest and working in reverse order can make an immediate impact in your fitness program. If you are in need of a change to your fitness routine or would like some new ideas consult one of our NASM Certified trainers for advice.

Please consult our class schedule for class times, contact us at (408) 356-2136, or email GroupInfo@lgsrc.com for additional information or any questions you may have.