I often refer to the components of physical fitness—i.e., the health-related components (cardiorespiratory, muscle strength, muscle endurance, flexibility, and body composition) and the motor skill-related components (agility, balance, coordination, reaction time, speed, and power)—and the “principles of adaptation” from exercise science (overload, specificity, progression, reversibility, and individuality). The novice exerciser might ask: which of these components and principles are most important? My response is always–all of them!!! It is important to understand that, no matter what your age or goals, these are all important. WHY??–because they are. Physical fitness doesn’t change with the goals, and the same principles apply.
Ideally, we all want to be as fit as possible. Unfortunately, life happens. So, we have to consider what is most important. My students have come to know this as “opportunity cost”.
Opportunity cost is often predicated on time. Time is a challenge for me, so I presume the reader is likewise challenged.
We don’t have time to waste on exercise that is ineffective or less effective. It is all about optimization. Specificity and individuality are our starting point. Despite a movement toward the practice of a “workout of the day” (WOD), not one of us has the exact same needs, nor do we respond the same to any exercise stimulus. General fitness programs are fine from a convenience standpoint (and the life of the university strength and conditioning coach would be made more challenging if he/she had to design exercise programs for every individual on top of specifying programs by sport and position in the sport). It is nonetheless important that the exercise have some level of refinement according to individual goals and fitness levels. Key here is remembering that our fitness levels and training experience differ from the next guy, as do our genetics. What works well for one may not work well for the next.
We all start at differing levels of initial fitness—some high and some low (most of us somewhere in-between). Then, there is the idea of “high responders” and “low responders”. Unfortunately, for some of us, significant results don’t come as easy as they do for others. This is okay—unless, of course, you have high aspirations.
If you are not getting the results you want, there are two options: 1) change your program, or 2) change your goals. (Quitting exercise or making excuses are not options!) And just because you are not seeing results (e.g., big muscles, six-pack abs, faster 5-K times, etc.) does not necessarily mean that you are training wrong. I have tried countless training programs and still don’t look like Greek god. I am, however, strong (relatively) and healthy. This matters most.
So, remember that the body makes specific adaptations to the imposed demands and the specificity of the adaptation is limited by individual differences.
So, here are some dos and don’ts of exercise. (Not to be confused with the lists of 3s and 5s you see elsewhere—that I love so much.)
DON’T:
- give up.
- compare yourself or your results to another.
- confuse lack of progress and lack of potential. (A low response may be genetic, but it can also be poor programming. It should not be a reason for #1.)
- have unrealistic expectations. (In other words, don’t think 30 minutes of exercise 3 times a week is going to have you looking like the fitness models in your magazine. For some, this translates “You aren’t working hard enough to get that big and lean.” For others, this translates “You aren’t working hard enough to get that big and lean.” –See where I am going here?)
DO:
- exercise regularly.
- set goals according to your desires and personal abilities.
- use your exercise time wisely. (More to come on this.)
- be your best today; be better tomorrow.
Carpe momento!