The more I teach exercise physiology and the principles of adaptation the more frustrated I get with trainers and coaches who complicate it all for the purposes of marketing. I understand that fitness professionals need to recruit clients and that the clients don’t want to have to think about what they are doing. Simple doesn’t sell. Scientific-sounding terms and fun sell. We want variety. We want to feel like athletes again (or for the first time).
I saw an ad for sweating off pounds at a “speed and agility boot camp”. Now, not that any type of exercise can’t expend calories, but there are crossed-signals here. It defies the principle of specificity—in principle. It sounds like a great idea, but….
The principle of specificity is sometimes referred to as the “S.A.I.D. principle” to make it easier for students to remember. (I am not sure it is effective.) The acronym is used because the body makes specific adaptations to imposed demands. In other word, cardiorespiratory exercise for cardiorespiratory endurance, strength training for muscle strength, agility training for agility, etc.
A “speed and agility boot camp” may improve body composition when it becomes high-intensity interval training (HIIT) or high-intensity interval resistance training (HIIRT), but when that becomes the goal, it diminishes its effectiveness is improving speed and agility. In speed and agility training, the focus is on technique and brief explosive movements. HIIT/HIIRT is focused on repetition—energy expenditure. Performing movement patterns for much greater than 10-15 seconds is likely to shift the focus away from precision and work contrary to the intention of the drill. High repetition leads to diminished technique and works counter to speed and agility. It likely leads to poor, rather than effective, movement patterns as fatigue invariably sets in. (Speed and agility training drills are not meant to be performed under fatigue!)
This is but one example of how the principle of specificity is being forgotten for the sake of business. It is important to understand what are the goals of the individual and why are we doing the prescribed activity.
I am pleased that it is once again permissible to use the phrase “exercise prescription”. (For a while it was felt that this somehow blurred the lines between the physician and the exercise physiologist. Now, “Exercise is Medicine” is the theme.) We would not want a physician to prescribe a drug that was not intended for the condition being treated. We would not want a prescription that was general or that interacted with other drugs or was a placebo. Likewise, we want an exercise prescription that is individualized and effective for our intended goals.
Like medications, exercise can have interactions when mixed. For example, doing cardio and strength training in the same exercise session is going to diminish the results. Sometimes, this is unavoidable because of time constraints. When it can’t be avoided, the primary goal takes priority. Ideally, we compartmentalize exercise session to maximize the effectiveness. I often make the recommendation that the non-athlete do 2-4 strength sessions, 2-3 cardio sessions, and 2-3 HIIRT sessions per week for optimal benefit in strength/hypertrophy, cardiorespiratory health, and body composition (more, if possible). These need not be excessive (as short as 20-30 minutes), but they will address specificity.
Diet is, likewise, driven by the principle of specificity. Beyond calories-in v. calories-out, diet needs to match the activity demands. Macro balance and nutrient timing should consider the exercise prescription (as well as possible) for optimal performance.
Specificity need not be complicated. Strength training can be as simple as a 5×5 plan or 5-3-1 plan using the “basic 5” (squat, deadlift, bench, row, and overhead press) done 2-4 times a week. Cardio need not be complicated either. It may involve 20-30 minutes of steady-state aerobic exercise or it to follow a simple interval pattern. (HIIT is most time effective and produce the fastest results.) HIIRT is where variety and less-individualized WODs (workout-of-the-day) can be useful and fun. If general fitness (i.e., one is less interested in building strength/muscle hypertrophy, and wants only minimal improvement in cardiorespiratory endurance, but wants to emphasize body composition—losing fat), then HIIRT group workouts can be the priority. Just be aware of what you are doing and, moreover, why you are doing it.
Specificity is not complicated, but it does require a bit more engagement than simply showing up and doing whatever the trainer tells you. Ask “why?”. If the trainer can provide a sound physiological rationale (not just big science-sounding words), then follow. Otherwise, push for a program that is specific to your goals.
Be your best today; be better tomorrow.
Carpe momento!