What is Altered Loading?
Altered loading refers to a type of exercise that deviates from traditional or conventional training methods. It involves modifying the intensity, volume, or frequency of workouts to elicit different physiological responses and adapt to specific training goals. Altered loading is a strategic approach used by athletes, fitness enthusiasts, and even recreational exercisers to enhance performance, improve recovery, and prevent plateaus in their fitness journey.
Understanding the Basics of Altered Loading
Altered loading can be categorized into three main types: underloading, overloading, and reverse loading. Each type has its own unique characteristics and benefits.
1. Underloading: This involves reducing the amount of weight or resistance in a workout. By underloading, individuals can focus on improving their technique, flexibility, and mobility without placing excessive stress on their muscles and joints. Underloading is often used during the early stages of training or when recovering from an injury.
2. Overloading: Overloading is the process of increasing the intensity, volume, or frequency of workouts to stimulate greater adaptation and muscle growth. This can be achieved by adding more weight, performing more repetitions, or reducing rest periods between sets. Overloading is a common practice for athletes aiming to enhance their strength, power, and overall performance.
3. Reverse loading: Reverse loading involves manipulating the workout schedule to promote better recovery and adaptation. This can be done by varying the number of days off, the duration of workouts, or the intensity of exercises. Reverse loading is particularly beneficial for individuals who have high training volumes or those looking to prevent overtraining.
Benefits of Altered Loading
Altered loading offers several advantages for individuals looking to optimize their training and achieve their fitness goals. Some of the key benefits include:
1. Improved performance: By strategically altering the load, individuals can target specific aspects of their fitness, such as strength, power, or endurance. This can lead to improved overall performance in their chosen sport or activity.
2. Enhanced recovery: Altered loading allows for better recovery by reducing the risk of overtraining and injury. This is particularly important for individuals with high training volumes or those participating in multiple sports.
3. Preventing plateaus: By periodically changing the training load, individuals can avoid plateaus and continue to make progress in their fitness journey.
4. Adaptation: Altered loading stimulates different physiological responses, leading to a more well-rounded adaptation and improved overall fitness.
Implementing Altered Loading in Your Training
