In today's fast-paced world, where information is readily available, finding the
time to absorb and effectively apply everything can be particularly challenging, especially when it comes to health and fitness.
To help take out the guesswork, I would like to share a set of principles that have guided my own exercise regime. These principles help me achieve my fitness goals and make my workouts enjoyable and sustainable. In this blog post, I will share the three key principles behind my training, and explain why they work. I'll assume you have a workout in place with exercises and so on. This blog primarily focuses on helping you stay committed and dedicated to your programme, while also incorporating additional elements that support your progress in that specific area. So, whether you're looking to shed those extra pounds and keep them off, or simply stay fit, keep reading to discover how you can transform your approach to exercise.
1. Favour Frequency: Never underestimate the power of habit
The FITT principle, created by the American College of Sports Medicine (ACSM), is something that drives a lot of health and fitness programmes. It stands for Frequency, Intensity, Time, and Type. By applying the FITT principle, you can tailor your exercise programme to meet your individual needs, whether it's weight loss, muscle gain, or overall fitness improvement. It helps you establish a well-rounded routine that maximises benefits, minimises risks, and keeps you motivated by providing structure and progression. Consistency is key when it comes to exercise. Favouring frequency means making exercise a regular part of your lifestyle rather than relying solely on intense, sporadic workouts. Frequency is the habit-forming part of the FITT principle. By prioritising consistent activity, you can establish a sustainable routine that gradually builds strength and endurance. Intensity and duration, although important, can often be adjusted in favour of frequency, if the pressure of working out is starting to become an issue.
Quick tip - Book your sessions into your diary on a weekend, and make them a non-negotiable part of your week.
On the flip side - It's important to note that sometimes reducing frequency can be unavoidable. Injuries can be an unfortunate reality for many active individuals. If you find yourself injured, it's essential to prioritise recovery. Dropping the frequency of your normal exercise regime temporarily could allow your body to heal and prevent further damage. It doesn’t necessarily mean that you need to lower your overall frequency, however. You could instead, for example, replace a forty-five-minute HIIT session with a thirty-minute brisk walk for a couple of weeks. Listen to your body and consult with professionals like a certain Wolverhampton personal trainer who can guide you through modified exercises or lighter routines during your recovery phase. Remember, taking care of yourself is more important than pushing your limits.
2. Fitness Is A Feeling: Learn to fall in love with the process not just the progress
Bruce Lee famously once said, “Don’t think, feel”. In classic Bruce style, he used this profound, almost romantic cue to teach a student how to punch an opponent in the face before they see it coming. I believe it also serves as a nice little segue to the subsequent principle. In the age of fitness trackers and data-driven workouts, it's easy to become fixated on numbers and metrics. While tracking progress in an objective manner can be motivating and useful, it's essential to also appreciate the experience and the way exercise makes you feel. Focusing on "feeling" means tuning into the physical and mental benefits of exercise rather than obsessing over statistics. Isn’t this just subjective though? Perhaps, but that’s not a bad thing. Feeling the benefits of exercise is not a superficial experience. Engaging in physical activity releases endorphins, known as the "feel-good" hormones, which can boost mood, reduce stress, and improve overall function and well-being. Additionally, exercise has been shown to have numerous physiological benefits, such as increased cardiovascular health, improved strength and flexibility, and enhanced cognitive function. Just like a symphony conductor skillfully orchestrates each instrument to create harmonious music, your exercise routine orchestrates the different components of your body, helping you move with grace and strength. When you effortlessly breeze through a flight of stairs without even realising it, it serves as a powerful testament to how your exercise routine has truly transformed you. Your physical abilities have been elevated, empowering you with a newfound sense of strength and capability.
Quick tip - Use a journal to help you reflect on your healthy highs.
On the flip side - There are situations where objective testing and analysing performance can be important. Such as training for a specific medium-term goal like a sub-4-hour marathon or engaging in a focused routine for a public services fitness test. However, for most people, appreciating the feeling of exercise should always take priority.
3. Stay On The Path: Navigating health and fitness with fortitude
When it comes to exercise, it's easy to feel like we’re stuck in a routine. The abundance of health variables and numerous, visually appealing exercise routines created by the latest social media sensation can create the perception that we are falling short or lagging behind. The truth is, persistence will always beat flair and style. Do you remember the saying “same storm, different boat”? It was used to describe the different experiences each of us had during Covid-19. We all have different health and fitness journeys, and it’s important that we find something that works for us, as opposed to falling for the latest fitness fad, which could be a mismatch. In this context, fortitude plays a key role in maintaining determination and resilience while staying on the path. It requires the strength of mind and perseverance to resist distractions or temptations to deviate from what is known to work. The principle of 'if it isn't broke, don't fix it' encourages us to stick with exercises that have proven effective for us, and on a ‘rainy day’, that can be crucial. If a particular workout or activity has helped you achieve your goals and you genuinely enjoy it, there's no need to abandon it. Simple adjustments to that programme will keep your ‘body guessing’ and make sure you continue to reap the benefits. So, you can probably shelve the backflip to one-legged squat for now!
Quick tip - Utilise the expertise of a personal trainer to strengthen your routine by creating a customised fitness programme that takes into account your unique goals, needs, and abilities. With the help of a personal trainer, you can develop a sense of purpose behind your fitness goals and stay motivated to reach them. This 'mantra' will help keep you on track even on the toughest of days.
On the flip side - If you are starting to get bored, or you feel your progress is somewhat stagnating, and you've ruled out all other factors, skilfully incorporating variety into your routine can provide several benefits: Variety challenges your body in new ways, preventing plateaus and keeping you motivated. Trying different exercises, sports, or outdoor activities can engage different muscle groups, improve flexibility, and enhance overall fitness.
Summing It Up Let's explore an analogy that I feel aptly captures the essence of an exercise routine using the principles above. Imagine your exercise routine as a sturdy house, where each element plays a vital role. 'Frequency' serves as the solid foundation upon which everything is built, ensuring long-term success and durability. Just like the people who bring life to a home, the 'feeling' transforms the routine into a personal sanctuary, with which many a reward is reaped. 'Fortitude' acts as the resilient bricks and protective glass, shielding both the structure and its inhabitants from the unpredictable elements of life. I suppose variety could be the furniture. And just like furniture, if you opt for good quality pieces then you are less likely to need to upgrade in the short-term. You may just want to freshen them up by moving them around every now and then, or add a stripey cushion.
What Now?
While striving for quality workouts is admirable, the most important factor in achieving your fitness goals is being consistent and persistent. Showing up regularly, even if the workout feels less than perfect, will yield better results than sporadic, high-intensity sessions. Take charge of your fitness journey by embracing three key principles. Prioritise frequency to establish a consistent exercise habit, focus on the positive feelings exercise brings rather than fixating on numbers, and maintain fortitude to stay on track and resist distractions.
By applying these principles with persistence and commitment, you can transform your approach to exercise, achieve lasting results, and enjoy the process of improving your overall well-being.
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