Answer to Question 1
The overload principle requires a person exercising to provide a greater stress or demand on the body than it's usually accustomed to handling. For any muscle, including the heart, to get stronger, it must work against a greater-than-normal resistance or challenge. To continue to improve, you need further increases in the demandsbut not too much too quickly.Progressive overloadinggraduall y increasing physical challengesprovides the benefits of exercise without the risk of injuries.
Overloading is specific to each body part and to each component of fitness. Leg exercises develop only the lower limbs; arm exercises, only the upper limbs. This is why you need a comprehensive fitness plan that includes a variety of exercises to develop different parts of the body. If you play a particular sport, you also need training to develop sports-specific skills, such as a strong, efficient stroke in swimming
Answer to Question 2
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