One crucial key comes to us in an easy to remember format: SAID
Remember SAID because it could make a huge difference in your training.
If you can’t do a push up, but then you train and later you can do one or more, you’ve experienced SAID. SAID
The SAID principle is very similar to the specificity principle, only it’s even more specific.
SAID stands for: Specific Adaptation to Imposed Demand
SAID is more highly defined specificity. Specificity simply means training in a unique way which pertains to the goal. SAID takes a look closer and identifies exactly what we want to happen to us as we train, by linking up the demand or the training stimulus with the adaptations which occur as a result.
It looks like this:
Specific Adaptation – Changes that come about as a result of training.
to
Imposed Demand – The training stimulus you give yourself.
SAID is a more detailed approach to training, a more scientific look at what’s going on. For example there are 3 main types of exercise when it comes to physiology, though they do overlap. One, is strength and power training like lifting weights. Two, is anaerobic or interval training like circuit training. And three is aerobic exercise like walking or running for long periods. With each different type of “imposed demand” we get “specific adaptations.”
The SAID, the specific adaption to imposed demand, for each is different. With the first type, which normally only lasts 10-30 seconds we lift or throw something with strength and power. With the second type, anaerobic training, we produce an all-out effort in something like a 400m Sprint and then recover. Anaerobic training usually lasts 30 seconds to 3 minutes. Aerobic exercise is slower and longer, usually 20-60 minutes. This is a simplification of something which can get complicated but that’s the basics.
The reason we need the SAID principle is simple. The specificity principles guides us to train towards our goal, by picking a training method that applies to it. SAID reminds us that we have to keep imposing demands. This is a crucial distinction.
The training effect of exercise comes about by specific adaptations to imposed demands.
The body adapts with exercise and becomes stronger and more efficient, so to keep adapting and improving we do need to keep changing the demands to make them different, more intense, or longer.
- We become mentally fit with exercise, and so training loses its mental challenge. We need to try new things and learn new things, new ways of training.
- Our muscles become stronger with exercise, and weights feel easier and lighter. We need to constantly find ways to lift more or to do harder exercises.
- Our hearts and lungs adapt with exercise and it gets easier. We need to keep challenging ourselves with new modes / types or new “hills to climb” so to speak.
- Our brains learn motor patterns and routines so we need to keep changing them so they continue to challenge us and not become boring and routine.
- With exercise, we gain the ability to buffer and rid the body of lactic acid (remember, lactic acid causes fatigue in exercise), so we have to keep imposing new demands or at least maintaining some tough demands.
Sure, over time with aging, we will peak at some point and not be in as good of shape as we once were. But just remember SAID and keep making imposed demands and causing specific adaptations! You’ll live a lifetime of fitness and health.
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And remember…there’s never been a better day than TODAY to make it happen!
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