When undertaking a training program several things need to be balanced and taken into consideration. One popular method is to use the F.I.T.T model to outline program composition. F.I.T.Tstands for:
To meet the requirements of police work, the "type" of training should be a mixture of resistance and cardiovascular training, supplemented with sound nutrition and flexibility work.
The "frequency" and "time" components of the training program can also be called volume. There is a certain volume of training that must be done for optimal results, however, any physical activity can positively affect your health.
The most important variable of any program is "intensity". The relationship between volume and intensity is important. It is not possible to work hard (high intensity) and long (high volume); the end result will be overtraining which may result in injury, lack of progress and burnout. Also important is the need to work hard enough. Our body consists of several systems (muscular, cardiovascular, skeletal etc.) In order to bring about an improvement in these systems they must be placed under stress. In response to this stress, adaptation occurs resulting in an improved capacity.
In order to continue the positive adaptations, the level of stress must be slowly and progressively raised over time. Without increased intensity levels, progress, in terms of improved body composition, strength, cardiovascular fitness or flexibility will STOP.
In simple terms…
If you wish to improve your strength - lift more weight for the same repetitions or do more repetitions with the same weight. Perfect technique only.
If heart and lung fitness is your goal, go progressively faster (for the same time), further (at the same speed), or combine both (faster and further).
THE KEY TO IMPROVING IS PROGRESSIVE OVERLOAD! IT SHOULD BE AS SMALL AS POSSIBLE AND REGULAR.
Important note: Even if you are unaware of any health issues, we recommend that before you begin any new exercise programme, that you seek medical guidance to ensure you are safe to engage in the activity.