Keys to Fitness
The design of a successful fitness-training program should always begin with the end in mind. There always has to be a means to an end. I have met plenty of people in my field that feel like they can’t achieve the results they set out to accomplish, due to the right training strategy. I will cover three simple keys to help you achieve the fitness results that you have set out to accomplish.
Set Goals
Whether in life or in fitness, having a plan is the most important key to being successful. Always begin a workout plan by having specific goals that will allow you to visualize what it is that you would like to accomplish. This will provide you a specific game plan. Goals can be very motivating and can be divided into two types: intrinsic and extrinsic goals. Extrinsic goals are external (getting in shape for spring break or a beach vacation). These are temporary and fluctuate. Commitment and discipline during and after workouts (of people motivated by extrinsically) is inconsistent. Intrinsic motivation and goals come from within. It is a desire to be the best you can be. It is the ability and need to reach you goals and full potential. People motivated intrinsically are more consistent from day to day and month to month and they sustain great work habits throughout the entire year.
Be Consistent
Most people look at fitness and the basic components of exercises and diet as the most important factors in getting in shape. But being consistent over a period of time will provide the results you are after. Being consistent can be accomplished by tweaking your program from week to week or month to month. The best programs are the ones that look at what has been accomplished and find ways to make improvements. The best thought out program will not give you the results you want forever. This is due to the fact that the body adapts to the stimulus and stagnates. So making sure that you consistently modify the variables (sets, reps, rest, etc.) will allow you to stay motivated, the body in a constant state of influx and results consistent with your goals.
Attack Weak Areas
Before beginning any exercise program you need to make sure that you find out strength and weaknesses. This will provide you a road map that will help you achieve program success. Whether you are working out to lose fat or to get rid of low back pain, you should always start with the areas that need the most improvement first. For example, if you are trying to eliminate low back tightness, you should always start with a non-weight bearing warm-up followed by some low-back specific stretches. This will help the body to increase blood flow to the muscles, increase heart rate and prepare the body for activity. Once the body is warm and stretched properly begin performing some activation drills. These drills will stimulate motor recruitment in the glutes, hips and low back and wake up the muscles through central nervous system activation. By attacking the problem first you allow the body to function as a unit totally warm, instead of stressing the body at its weakest point from the very beginning.
During our next article, we will cover some hip and low-back specific exercises to improve stability, mobility, and flexibility. For now, make sure that you look to set high, achievable goals, be consistent in your routine, and make sure that you work on weak areas of the body first in your workout to allow for more efficient results.
