“Walking is the best possible exercise. Habituate yourself to walk very far” Thomas Jefferson
For some people this is indeed true. For others walking is a unavoidable way to move from point A to point B and there are better exercise options for them. This leads us to our next post on exercise choice.
We’re hoping that by reading this you’re already convinced about the many benefits of being active. The intent of this post then is to provide you direction and some options to consider depending on the level you’re at. If you’re yet to be convinced or aren’t completely on board yet, we’d encourage you to check out our post Activity = Longevity for further inspiration.
Whilst the benefits of exercise are universal the how can widely differ. For some it comes down to personal preference and finding some activities more enjoyable than others. Some people love the solitude that individual training provides whereas others thrive in group situations as a result of the companionship and competition it brings. For some people a preference to be outdoors will influence exercise choice whilst others enjoy training indoors without being at the mercy of the elements.
Outside of choosing training options that you will enjoy – and thus be more likely to stick with – arguably the most important influences of exercise choice should be your current fitness levels, previous training experience and physical health including any previous history with injuries. This article aims to provide direction by focusing on varying levels of fitness and training experience and will highlight some of the more effective options for each. It does however rely on you assessing you own situation and applying some common sense in terms of your physical health.
With that said, here are a number of different exercise options that depending on your current level may be more effective than others or may provide some variety to what you’re already doing.
Starting out
For people just starting out low impact, steady state training will deliver the most bang for buck. This is due to the reduced demands this type of training places on the body and the ability to sustain the exercise consistently over longer periods of time.
The other benefits of these forms of exercise is that they won’t have you go from zero to a hundred in 7 seconds which can be fatal for those just beginning. There’s nothing worse than building the motivation to get started, going like a bull out of a gate and getting injured. That situation is enough to put training into the back of the mind possibly never to be heard of again.
Thomas Jefferson said it best for this group because our number one recommended exercise is walking. Walking is hard to beat due to its positive effects on the cardiovascular system, ease and simplicity to complete, low impact and general function in everyday life. In addition it’s an activity that people of all fitness levels can sustain for longer periods of time and can easily support social connections if down with other people. It’s an absolute cracker of a starting point and can help build the habit of having a regular training program in place. In fact, if that’s all you ever did you’d be able to maintain a solid level of fitness and overall health for the rest of your life.
Other great training activities for those starting out include beginner level yoga and Pilates with different options available including facilitated classes, guided practices on YouTube or speciality apps. If an option for you, we’d also highly recommend a light-weight training program due to importance this plays in muscle retention, mobility and over time longevity. If you’re starting out, buddy up with a knowledgeable friend who already trains or grab a friend and get a couple of introductory PT sessions together at a discounted price.
Building up
Those of you who’ve got a solid level of fitness and training experience but might be seeking a new challenge or variety are in our building up group. The focus for this group is on exercises that will help you continue to challenge yourself without pushing yourself off the edge of a cliff. Equally variety is important as over time training in the same way can feel a little monotonous and uninspiring.
If there was one form of exercise we’d encourage for this group then it would be weight training. We’re not talking body building or power lifting weight training but definitely a regular form of full body weight training. Pound for pound (pardon the pun) there aren’t too many exercises that support the range of benefits in terms of physical health, body composition, general well-being and longevity.
There are some viable alternatives however and if you could find a place for a number of these in training program than even better. We’d have swimming right up there due to its cardiovascular effects, relatively low impact and impacts to body composition and overall health also. More advanced yoga and Pilates also hit the mark and you could throw cycling in here as well.
We’re not completely sold on jogging however it’s better than nothing but if you’re going to do it, at least do it outside and not on a treadmill.
Wanting to ramp it up a notch
Not all exercises are created equal and for this group, it’s about the exercise choices that will take your training to another level. At this point you’re an intermediate trainer and are in good shape health wise. So how do we ramp it up?
Assuming you’re weight training then we’d be encouraging you to load up on the compound movements. Deadlifts, Squats, Power Cleans & Bench Press should make up the majority of your program with accessories complementing the more isolated parts of the body. As with any weight training, focusing on correct technique is critical in getting the most out of your training and avoiding unnecessary injuries – this is particularly relevant as you start to ramp up the weights or begin pushing to failure. With correct form we’d be encouraging you to focus on hypertrophy by hitting your compound moves with 3-4 sets of 6-8 reps and complementing that with endurance training by adding 2-3 sets of accessories within the 10-15 rep range.
In addition you’d be including 2-3 high intensity interval training (HIIT) sessions to your weekly training program. This would be in the form of sprints, rowing, boxing or swimming and involve maximum efforts for up to a minute followed by short periods of rest before being repeated for a maximum of 20 minutes. These sessions will focus on building your aerobic capacity, targeting your cardiovascular system and have your body into fat burning mode well after your training session has finished.
A comprehensive training program will also include recovery practices, mobility and flexibility which yoga, Pilates or post-training stretching can play a role in.
Of course this isn’t an exhaustive list and there a number of other options we’ve missed or intentionally ignored. Whilst we agree with the underlying purpose of CrossFit, F45 and the many variations that exist, we don’t endorse splashing out the amount of cash they demand as we simply don’t think it’s necessary. With that said if that’s the best way for people to get up and moving then it’s OK with us and there’s no doubt they do a hell of a job in creating a cult-like companionship within their ranks for those seeking social connection as part of their training.
When deciding on the right training approach it’s important to select exercise according to your lifestyle, level of fitness, physical health and exercise goals. More importantly than anything though is training in a way that you find enjoyable – and if that’s not possible then bearable – to ensure that it becomes a habit that you can sustain.
Action for the week:
- Think about your current training program and whether you’ve stagnated – would a new challenge or variety add value?
- Try a new activity that you haven’t experimented with before – start slow, learn the correct technique before pushing too hard
- Ramp up your current approach and feel the benefits – compound movements and HIIT sessions are a great way to do this
Exercising can be addictive but as far as addictions go, there’s worse to have. The rush of endorphins you feel and the discipline it creates is great for mood, general well-being and resiliency. It’s also incredibly satisfying as you see progress in performance, body composition and overall health and it’s incredibly rewarding as you set new personal bests. It also allows wriggle room to not be so disciplined in other areas such as diet and drinking which is critical for finding balance. It’s a virtuous cycle that is a non-negotiable for those wanting to lead a healthier and happier life.
For our next post, if you’ve ever found yourself in trouble because of a credit card or have wondered what the deal with them is, we’ve got you covered. We’ll share information on how they work and things to look out for so you don’t get caught in a sticky situation.
We’d love to hear your thoughts on exercise and training, what has or hasn’t worked for you, and any other comments or questions you have. Please reach out to us at any of our social media channels.