Tr a i n e r s Pe r s p e c t i v e
No Silver Bullets
But These Five Simple Rules Always Work
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he definition of a “ Fad : an
Tintense and widely shared enthusiasm for something , especially one that is short-lived and without basis in the object ' s qualities ; a craze !” There are many fads in the fitness industry that come and go … so how does someone who is trying to start or maintain a healthy routine weed through all the “ fads ” and stay focused ? It can be completely confusing and frustrating , leading many to give up on their health and fitness goals altogether , especially if they don ' t see progress as fast as that “ fad ” promises . But don ' t !! There are a few “ rules ” to focus on to keep you on track and leave those fads behind .
Rule # 1 : Consistency is key . Whichever exercise routine you choose ( cardio , strength , yoga , Pilates , a combo of all , etc …) stay consistent ! This means , working out most days of the week ( 5-6 ) with 1-2 days of active rest . Active rest refers to foregoing a formal workout for a day of movement and simple , gentle activity . Active rest does not refer to sitting on your butt all day … sorry ! Be aware that there will be times when you “ fall off the wagon ” for whatever reason . Just take it as an opportunity to reset and get back at it . Don ' t let your pause become a stop ; start back up as soon as possible . The exception to this rule is if you are injured , sick or excessively sore or tired , which leads me to
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Spring 2017 FIT to Print
by Sue Brunjes
Rule # 2 : Proper nutrition is key for supporting workouts and recovery . Eating real whole foods , not skipping meals and drinking plenty of water is essential . Real whole foods refers to those you find in the perimeter of the grocery store , veggies , fruits , lean meats , dairy and unrefined carbohydrates with the occasional “ treat .” Don ' t try to survive on supplements and coffee to fuel your workouts and life ; it doesn ' t work ! If you need help with your eating plan , refer to a registered dietician . We have a great one on staff .
Rule # 3 : Get adequate rest ! 7-8 hours is ideal for productive workouts as well as recovery from
Whichever workout you choose , you need to increase and / or change the intensity level every couple of weeks to see changes and progress .
those workouts . I know what you ' re thinking , “ Who can get 7-8 hours of sleep between work , kids , and home responsibilities ?”. But you need to make it a priority . Not only is it essential for recovery after a workout but it helps to regulate appetite and hunger hormones .
Rule # 4 : Whichever workout you choose , you need to increase and / or change the intensity level every couple of weeks to see changes and progress . Increasing intensity can mean many things , such as , increasing the weights you are using , increasing the rep range , and / or changing the rep scheme . It can also refer to endurance type
workouts . Pick a distance to run or ride or row and see if you can decrease the time it takes to complete that distance . You can also increase the distance you cover instead of it remaining the same each workout . Another idea is to throw some intervals into your steady state workouts once or twice a week if most of your gym time is focused on longer , lower intensity workouts . Then on the flip side maybe pick a day or two per week to perform longer , lowintensity steady state workouts if most of your workouts are short and intense .
Last rule , Rule # 5 : Variety is essential ! I hear ya , knowing what to expect is comforting , but it will not allow you to reach your full potential when it comes to your health and fitness goals . Get out of your comfort zone and change it up . Try a new movement , exercise , class , intensity level , etc . I guarantee you will see improvements if you give your body a new stimulus every few weeks . Variety also prevents overuse injuries and can uncover weak and vulnerable areas in your body . Variety also helps to combat boredom , which can be a total motivation killer . If you need help with rules # 4 and 5 , refer to a personal trainer or exercise physiologist who can help with proper form , intensity level , and progressions .
When it comes to health and fitness , many fads come and go , but honestly , it is the tried and true methods that stand the test of time . There is no magic bullet ; if there were , I would be out of a job ! Ignore the latest fad promising overnight results and put in the work . You will soon see your goals becoming a reality ! I ' m not saying it will be easy or quick , but trust in the process and keep focused .
Sue Brunjes is an exercise physiologist and a certified personal trainer at Fitness Incentive