Why is it important to increase exercise gradually according to the ten per cent rule?

The importance of increasing exercise gradually according to the ten per cent rule is primarily to prevent injuries and allow the body to adapt. Gradual increases in intensity, duration, or frequency of exercise help ensure that the body can adjust to the new demands being placed on it. This approach reduces the risk of overuse injuries, which may occur when a person jumps too quickly into a higher level of activity.

By adhering to this rule, the body experiences less stress and strain, allowing muscles, tendons, and ligaments to strengthen over time in response to increased exertion. Additionally, this method promotes better recovery and adaptation, leading to improved performance without the risk of setbacks associated with injuries. The focus on gradual progression is a core principle for effective training, ensuring that physical adaptations occur safely and sustainably.