Do You Know What You're Doing?

Those that are willing exercise consistently have made a commitment in achieving their health and fitness goals.   My observations over the years has been that people are willing to commit to exercising, but do not exercise with purpose.  Which causes me at times to ask the question, “Do you know what you’re doing?” Each workout should have a purpose for a desired result.  It is easy to stick with the same routine over and over again and the fact that your attendance at the gym or class and breaking a sweat is sufficient.

There is not a shortage of fitness professionals, home video systems, boot camps, spin classes, zumba, aerobics, etc. offered.  All of these resources are very helpful.  All of them should have a purpose along with a healthy balanced diet that is tailored toward your goals.   Factors such as body type, genetics, nutrition, and types of physical activity should dictate what your goals are and the approach that should be taken.  Also, evaluating your schedule and plan what times and locations are best to workout.  For example, if there are only certain days of the week you can get to a gym for strength training do your cardio vascular exercises at home or outside. 

When approaching strength training there are many approaches to take.  Heavy weight, low reps, lighter weight, higher reps, circuit training, and/or combinations of them all.   Low repetitions with high weight increases strength, whereas high repetitions with low weight increases endurance. According to the concept, as repetitions increase there is a gradual transition from strength to endurance.  Splitting your strength workouts is beneficial.  I am a proponent of push/pull splits.  Pushing exercises involve the quads, calves, chest, shoulders and triceps. Pulling exercises include back, hamstrings, some shoulder exercises, biceps and abs. A push/pull split can be a combination such as chest/back and biceps and triceps for the upper body.  These are just examples of the many ways to split your strength workouts. 

In terms of cardio vascular exercise intensity and calories burned should be your focus more than time.  The first thing that comes to mind with cardio in most instances is long jogs and hours on an elliptical machine.   High Intensity Interval Training (HIIT) is another form of cardio that involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio.  Whatever form of cardio you choose look for ways to improve and increase the intensity, never get complacent.

The fitness industry is oversaturated with programs and concepts of what is the best way to train to reach fitness goals.  That is why it is important to gain the knowledge of what works best for you.  Regardless of how knowledgeable a person is the learning process never stops.  New forms of equipment and combinations of workouts are consistently being designed.  In some instances it is trial and error.  Even during that period every workout should have a purpose.  Take the time to learn the purpose behind exercises and routines. The greatest training sessions can be ruined with poor nutrition the rest of the day and week.  That is why as fitness professionals we stress the importance of the entire process. This will equip you to reap the benefits of consistently exercising and having proper nutrition.  Then you will know what you’re doing.