RSSTraining for results
June 18, 2011
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| Image by Simon Howden. |
“Will I get a toned body by going for a walk twice a week?” “Will I get a bubble butt by doing the elliptical every day?” I hear questions like that more often than Djokovic wins a match. (Go Nole!)
Unless your goals are very modest, the answer to these questions is almost always a no. Performing general physical activities such as walking, vacuuming, and other daily chores will generally not give you specific results, if that’s what you are looking for. That’s not to say that such activities are useless. They are in fact great for maintaining good health. The recommendation by the US Surgeon General is getting at least 30 minutes of moderate-intensity exercise daily for the maintenance of good health. Unfortunately less than one third of adults in the US engage in the recommended amount of physical activity. Combine inactivity with a poor diet and you have yourself set up for acquiring a number of diseases.
While physical activity is beneficial for health, training and physical activity are not equated. Physical activity is any movement that requires more energy than being at rest. As I am typing this I am performing a (very low-intensity) physical activity. Other examples of physical activities are grocery shopping, taking the dog for a walk, or cleaning the house. Training or exercise is one type of physical activity. Training is per definition a planned, structured, and goal-oriented physical activity with the goal being improvement or maintenance of a specific trait, skill, or performance. Often the focus is on one or more aspects of physical fitness or performance, such as e.g. speed, strength, power, or body composition.
Although variation can be important, the key to training for results is specificity, i.e. training specifically for what you want to achieve. Endurance training will not result in significant muscle hypertrophy. Likewise, lifting weights will not prepare you for running a marathon. It is crucial to train for what you want to accomplish. Failing to do so is likely to result in lack of motivation and maybe even giving up. Also, don’t be afraid to change strategies if what you’re currently doing is not working. It doesn’t mean that you have failed. It just means that you haven’t found the right approach for your goal yet. When you find something you like that yields results – stick with it.
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