Have you been working out really hard but lacking results? If so, you might want to reconsider your training routine. The problem is that the human body responds to stress (and believe me, exercise is a type of stress) by suffering distinct physiological adaptations which are highly specific to the type of stimulus. This means that your training outcomes depend on the type of activity you choose to perform, the training volume, and the exercise intensity. Thus, in order to obtain the results you desire, your training program should stress the right physiological systems.
The problem is that many people get a workout routine from a fitness magazine, hoping that it will lead them to a sculpted body similar to the featured model. Unfortunately, that’s not how things work. Your first step is to set specific goals. Ask yourself what you want to accomplish with your training. Do you want to improve sports performance, or are you training for health purposes? You may find out that unless you are preparing for an endurance event, spending more than an hour on the treadmill may be a waste of your time.
Once you know what you want, you (or your trainer) can design a program that will address your needs. It is the same reasoning as from sports. Can you imagine a football player practicing golf as part of his training program? Fortunately, a few adjustments in your routine can get you back on track and closer to your goals. Check out the following common training goals and discover how you can make your program more specific.
Health and Disease Prevention – The American College of Sports Medicine (ACSM) recommends that healthy adults engage in a minimum of 150 minutes of moderate-intensity aerobic activities per week in order to reduce their risk of developing cardiovascular and other chronic diseases. In addition, all adults are encouraged to perform resistance-training exercises for all major muscle groups at least two days of the week to prevent muscle loss that occurs with aging.
Endurance – Endurance is the ability to sustain an activity for long periods of time, usually sessions taking longer than 60 minutes. In this category are people training for marathons, triathlons, and other long distance events. When preparing for an event, the training goal is to gradually increase mileage in order to condition the body to endure long distances. In this case, most training sessions will be sport-specific (running, swimming or cycling). However, introducing different activities throughout their training regimen can improve results and prevent overuse injuries. Also, just because you are training for a long distance event, it doesn’t mean that all training sessions should be composed of long-distance continuous training. In reality, incorporating different training methods such as intervals and easy-pace intermediate-distance may yield better performance outcomes.
Muscle Mass – First of all, building muscle mass is not only for bodybuilders. Anyone wishing to get “toned” or “cut” needs to work on developing some muscle. Resistance training programs may increase muscle strength, power, and endurance. However, nearly everyone is interested in muscle hypertrophy, which is the enlargement of the muscle fibers. According to progressive overload principle, to induce muscle growth, the muscles must be overloaded or challenged. Free-weights, elastic bands, machines, and body-weight may be used to create a challenge. However, choosing the appropriate load is fundamental to your success. The rule of thumb is to select a weight or resistance that allows you to perform from eight to twelve repetitions. This means that if you are currently using a weight with which you can easily perform more than twelve reps, you should select a heavier weight. If the resistance selected is too light, you won’t be challenging your body enough; as a result, it won’t change. In addition, the exercise selection is very important. We tend to stick to exercises that we enjoy or that we know we can perform. But this can be a problem because our body gets used to them and stops improving. Keep in mind that challenge is what makes you progress towards your goal, so try to incorporate more challenging exercises from time to time.
Weight Loss – Weight loss is not as simple as many people think. It has already been proven that the formula “exercise more and eat less” does not work in the long run. Successful weight-loss and maintenance requires profound lifestyle changes. Thus, weight-loss is a complex process which involves an adequate diet plan, a thorough exercise program, and lifelong behavior management. According to the ACSM, a person pursuing weight-loss goals should strive for 150 to 300 minutes of moderate to vigorous physical activity per week, and some individuals may need even more (up to 90 minutes per day). This person should live an active lifestyle, exercising five to seven days per week. Aerobic cardiovascular training that involves large muscle groups (such as walking, running, biking and dancing, among others) is generally the focus of a weight-loss program. However, it is important to include resistance training exercises at least twice weekly in order to build lean muscle mass and prevent muscle loss.
References
Bryant, C., et al, eds. ACE Personal Trainer Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2003.
Bryant, C., et al, eds. ACE Lifestyle & Weight Management Consultant Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2007.
Thompson, W., et al, eds. ACSM’s Guidelines for Testing and Prescription. Baltimore, MD: Lippinicott Williams & Wilkins. 2010.
Wilmore, J., Costill, D. and Kenney, W. L. Physiology of Sport and Exercise. Champaign, IL: Human Kinetics. 2008.