So are you Fit or Active?
Do you train or exercise?
Do you know the difference?
Many people fool themselves that “being active” is
exercise. Playing baseball, going for
long walks or curling in the winter are all physical activity - unfortunately
this sort of exercise does not make you fit.
Most people involved in active sports have trouble doing 10 regular
pushups, can’t do one pull-up or even touch their toes.
One of the tests that I do when performing a fitness
assessment for a client is push-ups. Generally
(depending on age) males should be able to do at least 15 push-ups while
females should be able to do 10. And
that’s not on your knees either.
To become “fit” and maintain a level of fitness you must
have a consistent exercise program.
True fitness is when your body can do whatever you ask it. This involves strength, endurance and
flexibility.
One of the main focuses of my fitness bootcamp classes is to
simulate all of the functional demands of life.
Participants are adequately challenged to work the body focusing on
multi-muscle group exercises.
I see many parents just contempt in sitting and watching
their children play at the playground or hockey rink. There is no better time to either join in or
sneak away to do a simple bodyweight routine.
There are endless possibilities to do a quick 20 minute work-out at the
skateboard park. Your body was meant to
move so just don’t sit there. “Use it or
Lose It” is my motto that I regularly preach.
One of the most common errors I see regularly is someone
focusing too much on one type of exercise.
With women it’s usually the endless time spent running. For men it’s the hour after hour doing the
same weight-training routine.
Ladies, if you want the hourglass figure forget the long
distance running. Unless you are
properly training, expect to be either a toothpick or stuck with that
overweight figure with added knee/joint problems. Focus on High Intensity Interval Training. Emphasize circuit training. These are areas I touch on with my fitness
bootcamps.
For those whom exercise regularly you should see
progression. Be it fat loss, strength
gains, etc. the main variable to focus
on is intensity. This, along with the
frequency of your workouts, time involvement and type are the most important to
ensure “fit” success.
I can’t stress the importance of intensity enough. If you can chew gum and not be out of breath
then you are NOT working hard enough. Unless
you are just starting out or have an injury working out with 5 or 10 lb weights
won’t cut it. You must fatigue the body.
Push it - BUT – know your limits1 Models
in the magazines do not get their physique doing exercises with 5 lb dumbbells! These models are hired for their looks. You can’t get their figure without pushing
yourself.
Here’s another problem I see regularly…Someone who jumps off
the treadmill and then spends all of his/her time doing Bicep Curls and Tricep
Kickbacks. Come On! You have to focus on major multi-muscle group
exercises. Plus, the key to effective
training results include; Intensity, proper Mechanics and Movement speed.
And ladies, stop spending all your time on the
abductor/adductor machine. Save the
isolated exercises when you are fit and need a change. Focus on Squats, Lunges, Deadlifts if you are doing
legs.
As I explained earlier, to become “fit” you must have a
consistent exercise program. But are
you exercising or training? Do you know
the difference? Exercising is physical
movement. Using the body but not
necessarily being focused. A lot of
people do cardio this way. “Going
through the motions.” Not much more than
being “active”.
Training on the other hand is goal-oriented. It’s a consistent exercise program that
requires a purpose - which creates results.
For cardio, try an Aerobics class or High Intensity Interval training.
Here is an ideal training plan for someone who is either
just starting out, or works out regularly;
1) Cardio/Aerobic exercise – twice a week
(30 minutes of HIIT)
2) Circuit Training / Fitness Boot Camp
– twice a week
(1
hour of Cardio, Resistance Training,
Core & Flexibility).
3) Weight Training/Resistance Training
(1 hour)
(once/twice a week)
4) Sports / Family fun activity
(one day a week)
5) Day of Rest (one day of the week)
Think it’s excessive?
The American
College of Sports
Medicine (ACSM) is the global leader in sports medicine and exercise
science. Here is their recommendations;
The ACSM recommends that most adults engage in
moderate-intensity cardiorespiratory exercise for more than 30 minutes for 5
days per week or more (over 150 minutes/week) AND vigorous intensity
cardiorespiratory exercise training for more than 20 minutes 3 days a week
(over 75 minutes per week). IN ADDITION
adults should perform resistance exercises for each of the major muscle groups
two or three times a week, along with neuromotor exercises involving balance,
agility and coordination. Finally
,including flexibility exercises is crucial for joint range of motion. *1
Don’t fool yourself into thinking that being “active” or a
“weekend warrior” is enough. If you want to control your weight, improve your
physical image and self esteem – along with your overall health, you must
develop an intelligent exercise program (like above) and focus on smart
nutritional choices.
So are you fit? Or
just active?
Sources
*1-ACSM wesbsite “ Quantity
and Quality of Exercise for Developing and Maintaining Cardiorespiratory,
Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance
for Prescribing Exercise” 2012-10-27
http://www.acsm.org/access-public-information/position-stands/position-stands/lists/position-stands/quantity-and-quality-of-exercise-for-developing-and-maintaining-cardiorespiratory-musculoskeletal-and-neuromotor-fitness-in-apparently-healthy-adults-guidance-for-prescribing-exercise
Ok,
