If you want to accelerate your fitness progress, it’s important to understand the SAID principle. This principle stands for Specific Adaptation to Imposed Demands, and it essentially means that your body will adapt specifically to the demands placed upon it. In other words, if you want to achieve a specific fitness goal, your exercise and nutrition protocols must be specific.
SAID Principle – Dr. Lee Skinner, DPT, Board-Certified Clinical Specialist in Orthopedic Physical Therapy
Here’s a closer look at how the SAID principle applies to some common fitness goals:
If your goal is to lose weight, you need to create a caloric deficit by burning more calories than you consume. This means doing exercises that increase your heart rate and burn calories, such as cardio, HIIT, or circuit training. However, it’s important to note that nutrition plays a crucial role in weight loss as well. To create a caloric deficit, you need to consume fewer calories than you burn. This can be achieved by eating a balanced, healthy diet that is rich in protein, fiber, and complex carbohydrates. It is also important to make sure that it’s low in saturated and trans fats, added sugars, and processed foods.
Getting Rid of Low Back Pain
If you suffer from low back pain, it’s important to understand the underlying causes of your pain so that you can address them directly. For example, if your pain is caused by weak core muscles, you need to do exercises that specifically target those muscles, such as planks, side planks, and bird dogs. The SAID principle means that you should focus on exercises that are specific to your particular situation, rather than just doing general exercises that may or may not help your pain.
Doing a Pullup for the First Time
If you’ve never done a pullup before, it can seem like an impossible feat. However, by following the SAID principle, you can train your body to become strong enough to do a pullup. This means doing exercises that specifically target the muscles used in a pullup, such as assisted pullups, negatives, and isometric holds. By gradually increasing the difficulty and intensity of these exercises, you’ll build the strength and technique necessary to do a full pullup.
So whether you’re looking to lose weight, get rid of low back pain, or do a pullup for the first time, be sure to apply the SAID principle to accelerate your fitness progress. With consistency and effort, you’ll be well on your way to achieving your goals and unlocking your true potential.