The beneficial effects of increasing physical activity: it’s about overload, progression,
and specificity

Overload is the physical stress placed on the body when physical activity is greater
in amount or intensity than usual. The body’s structures and functions respond and
adapt to these stresses. For example, aerobic physical activity increases the efficiency
and capacity of the lungs, heart, circulatory system, and exercising muscles.
In the same way, muscle-strengthening and bone-strengthening activities overload
muscles and bones and lead to adaptations that make them stronger.

Progression is closely tied to overload. Once a person reaches a certain fitness level,
he or she progresses to higher levels of physical activity by continued overload
and adaptation. Small, progressive changes in overload help the body adapt to the
additional stresses while minimizing the risk of injury.

Specificity means that the benefits of physical activity are specific to the body systems
that are doing the work. For example, aerobic physical activity largely benefits
the body’s cardiovascular system.

This blog presents opinions and ideas and is intended to provide helpful general information. I am not engaged in rendering advice or services to the individual reader. The ideas, procedures and suggestions in that are presented are not in any way a substitute for the advice and care of the reader’s own physician or other medical professional based on the reader’s own individual conditions, symptoms or concerns. If the reader needs personal medical, health, dietary, exercise or other assistance or advice the reader should consult a physician and/or other qualified health professionals. The author specifically disclaims all responsibility for any injury, damage or loss that the reader may incur as a direct or indirect consequence of following any directions or suggestions given in this blog or participating in any programs described in this blog or in the book, The Building Blocks of Health––How to Optimize Your Health with a Lifestyle Checklist (available in print or downloaded at Amazon, Apple, Barnes and Noble and elsewhere). Copyright 2021 by J. Joseph Speidel.