One question I get rather often, is,
“What does fitness mean to you?” In a
word, I would say: Adaptability--Move
more. Sit less. Eat better food.
This
usually leads to a discussion on what specifics I advocate. I must state this clearly, I am not a medical
professional, nor a personal trainer, so all suggestions must be taken with a
grain of salt. All of the following
suggestions are based on my personal experience and the results they have
yielded for me. Each person is
different. In kind, our bodies will
react differently.
This
is why having a goal is important.
Having a goal will alter your fitness needs. But to answer more generally…here is how I
scale and define fitness. I call it the
“Fitness Balance Scale” and it is comprised of three parts:
1.
Endurance
2.
Strength
3.
Balance
1. Endurance
For a quick definition endurance training is any lower intensity exercise engaged for a sustained period of time.
Endurance is a key component to the
Fitness Balance Scale because of its long term effects. The endurance aspect of fitness facilitates
mental focus, resilience in the face of tragedies and flexibility during major
life changes. On the mental side of
endurance, this type of training has also been linked to calmness in the face
of adversity and increased mindfulness in everyday life. Martin Paulus has begun a landmark study on
the subject, you can read about it here
On the physical side endurance training
will:
--melt white fat (the bad fat) off your
body
--is one of the quickest ways to detox
--encourage the body to store brown fat
(the good fat)
--facilitate quick recovery and muscle
repair
--increase bone density and prevent
osteoporosis
--regulates/produces consistent energy
--increase sleep quality
--increase insulin sensitivity (reduces
the chance you’ll get diabetes)
--increase the production of white
blood cells
--makes you a certified badass.
Personally, I would also argue that
endurance training also helps develop greater empathy and compassion. I don’t have any hard science to back this
up, but this aspect of endurance training has been one of the most prevalent in my own life.
2.
Strength
As weird as it may sound, strength
training mixed with endurance provides a much needed balance to the body. Too much training of one specific movement
without variation can cause injury.
(I.E. all the data shows if all you do is run, or bike, with no cross
training or movement variation, you are more likely to get injured.) Strength training when mixed with endurance
training helps build lean muscle and keeps all areas of your body strong. Strength training also keeps fast twitch muscle
fibers in order, which will help you maintain speed and explosiveness.
For my purpose I incorporate HIIT (High
Intensity Interval Training) for most of my strength workouts. HIIT workouts are just what they sound
like. You train in intervals for a set
amount of time, or set amount of reps, have little to no rest in between and
continue until the time runs out or all your reps are complete. HIIT training also aids in quick recovery
while you are exercising--a term often named "active recovery." It is my
preferred method because I can build strength without adding bulk. In my book, being too huge exceeds your bodies natural state of balance and puts you into the realm of diminishing returns in terms of overall health. What's the point in being able to bench press 450 when you can't chase your kid around the park without getting winded?
I include speed work and tempo runs into
the strength category because both provide similar benefits to a strength
training workout. The intensity is
turned up and different muscles are utilized when speed or maintaining a
certain pace are required.
3.
Balance
Balance is the glue that holds strength
and endurance together. While strength
and endurance form a balance of their own, since you need both to reach optimum
performance, balance itself aids in reaching peak performance in both
areas. How does this work?
 |
Coach Monk says, "Add balance drills
to your regimen...NOW!" |
In a nutshell, incorporating balance
work into a fitness program fine tunes the efficiency and effectiveness of
micromuscular movements. Micro muscles
are responsible for numerous processes our bodies undergo. From adjusting your posture, to adjusting the
way you stand up, to changing your gait because of that annoying callous on
your left toe…all of these are effected by micromuscles. Micromuscular movements are also greatly
embedded by our muscle memory. Balance
training can reprogram bad muscle memory systems and optimize other good muscle
memory systems. Thus when the micro is
more aligned and attuned so is the macro, i.e. strength and endurance.
What are some easy and common examples
of balance training?
--Planks and bridges --Squats
--Running downhill. --One-legged
squats
--Any type of hold --Conscious breathing
--Agility drills --Wall sits
--Jump roping --Handstand pushups
Add a couple of the above (there a tons
more a quick google search will yield) into any workout regimen and you will
see and feel the results quickly.
WHAT DOES ALL OF THIS LOOK LIKE WHEN
YOU PUT IT TOGETHER???
Below
I’m going to list my general fitness goal, my basic weekly training core and
how it incorporates this “Fitness Balance Scale.”
My
goal: To have a weekly core training program
that will allow me to run a marathon in under four hours. To be able to add on extra training in case I
want to tackle different events. To have
sustained energy and focus throughout the day.
My
Weekly Routine:
Monday-
Easy 6 mile run (Endurance)
Tuesday-Crossfit
or HIIT Circuit Training + 2 mile Run.
(Strength)
Wednesday-8
mile tempo run or 10 mile easy run
(Endurance + Strength + Balance)
Thursday-
Crossfit or HIIT Circuit Training + 2 mile Run or agility stations and
jump-rope. (Strength + Balance)
Friday-10
mile run, hill repeaters, or speed work (Endurance + Strength + Balance)
Saturday-1/2
marathon or HIIT Training with Pool Drills or a rest day. (Strength + Balance)
Sunday-Planks,
stabilization and balance drills, freestyle hike or run/walk (Balance)
This
is a core training plan I have developed for myself over the past two years. I
have utilized this plan to maintain a training core that allows me to run a
marathon in under four hours with no additional training. This cycle also allows for room to add more
rest time when necessary or add additional training for other goals or
events.
Again,
this is what I’ve developed and catered to my fitness goals. But the “Fitness Balance Scale” applies to
whatever goal you may have in mind.
Give
it a try and let me know how it goes.
I
know you’ll knock it out of the park.
-I will go longer than one hour if I have the opportunity. 
That’s how I came up with the 21-Day
Cycle. My logic was that if I train
without any rest days for a short burst of time, I will reach a threshold and
my body will have to learn how to recover quickly. With the 21 day cycle, I aim for an hour of
activity daily although some days may only be 30-45 minutes. On the shorter days, I up the intensity,
which means running faster or adding more weight if I’m cross- training in the
weight-room.
