In May, I posted Are You Achieving Results With Your Training, as a related topic today I’m going to talk about the importance of setting your Fitness Goals and some fundamental Principles of Training that will guide you towards achieving them.
It’s human nature perhaps that we are a little shy about articulating what our real goal is when it comes to Fitness Training, we shouldn’t be as it’s only natural that the more you focus your attention on achieving a task the greater chance you have of success.
Obviously as a Personal Trainer I ask the question of all new clients, What is your fitness goal? A majority of new clients say to attain general fitness, a great goal but not one that can be easily assessed in the short term. You need to be a little more specific for example I want to lose 3 kilograms over the next 6 weeks or I want to lose 2 centimetres off my waist or I want to be able to do dumbbell bench presses with 10 kilograms in each hand or something to that effect. For some of you this may sound trivial but believe me over the years I have met and seen an incredible number of poor souls wandering aimlessly in the gym. So do yourself a favour ask yourself what am I trying to achieve here? if you don’t know then please set yourself a short term goal and adjust your fitness program to achieve it.
The F.I.T.T. Principle is the basic philosophy underlying what is necessary to gain a positive training effect from an exercise program. F.I.T.T. stands for Frequency, Intensity, Type, and Time, and the principles behind it can be applied to both cardio and resistance training. F.I.T.T. is based on the “Principles of Training” namely Specificity, Overload, Recovery, Variety, Reversibility, Individualisation, and Balance. Let’s take a look at the relevance of each of these to you achieving your goals/s.
Specificity: Your individual goal which we discussed above sets the scene, specificity determines the fundamental components in the design of your fitness program as your body will change according to the type of training you do. Another words if your goal is to lose weight while also building strength then you would design a program that elevates your heart rate for fat burning with a weight training component for strength.
Overload: This principle stipulates a continual and gradual increase in training workload as your body adapts over time, another words you need to gradually and systematically (use a training log) increase the weight you are lifting for continued improvement. Each individual will be different but a good rule of thumb is that if you can easily lift the specified number of repetitions (reps) for given set then you increase the weight by between 5-10% or so.
Recovery: You must get adequate rest between between workouts in order for the muscles and nervous system to recuperate and to reap the benefits of training. This will vary according to your fitness level , type of program, diet, sleep and other lifestyle variables. Generally speaking you need to allow at least 24 hours between workouts before working the same muscle groups again, however it could be as much as 48 hours depending on the exercise. Cardio can be performed on the days between your weight program, again this needs to be monitored.
Variety: The old cliche “Variety is the spice of life” is definitely applicable to your training program. This principle states that you should consistently change your training program. The variety might be by means of using different equipment to hit the muscle from different angles which not only promotes good overall toning/growth but also keeps the workouts interesting, averting boredom. An example, you can work the same muscle groups by using cables, dumbbells, barbells, unstable bases, or suspension straps whilst still adhering to a well phased training program. A variation of exercises, reps, sets, intensity, volume and duration will also help against boredom and promote a more consistent improvement over time.
Reversibility: This principle refers to the loss of fitness once you stop training for a period of time. After some time you will revert back to your pre-training condition, the body has an uncanny way of getting rid of things it doesn’t use best described by the cliche “If you don’t use it, you lose it”. Whilst rest as mentioned above is a positive for you to achieving your goals too much of it will have you losing your gains within a few weeks. The good news is however that you do not lose the skill to perform the motor skill of weight training exercises as it appears that it stores in the long term motor memory and as such stays intact for years to come. I wouldn’t take too many long breaks, of course well earned holidays are an exception.
Individualisation: This principle suggests that fitness training programs should be customised to individual differences, such as abilities, skills, gender, experience, motivation, past injuries, and physical condition. While general principles and best practices are good guides, you are different to the next person therefore this needs to be factored in when designing an exercise program that suits you. There is no one size fits all when it comes to training programs.
Balance: This principle is about maintaining the right balance of exercise, diet, and healthy living. If you go to extremes to lose weight or build fitness too quickly, your body will react negatively. You may experience symptoms of overtraining, therefore it is important that you seek and achieve a healthy training balance that works for you. Balance also applies to muscles, if opposing muscles are not strengthened in the correct proportions injuries and postural problems may arise.
All of the above principles are intertwined and for best results they should be used together throughout every phase of your training program. Try incorporating them into your current program for more fun, efficiency and above all helping you achieve your fitness goals.
Zol
Fitness Moves