Your Exercise Training Should Fit Your Goal

by | May 18, 2020 | Blog

          There are many approaches to exercise.; a buffet of options to pick from these days. You have the option of focusing on mobility and range of motion by participating in yoga classes. You can test your exercise capacity by joining a cycling class or by running outside. You can burn off stress and dial up your competitive nature with strength training. Either way you look at it, you have many options to choose from. Options are great but having too many exercise options can cause frustration and lead to injury down the road. Not knowing what your personal goals are, or if the exercise routine or program you’re doing lines up with your goals, can start to cause havoc on your mind and body over time. It is like a roller coaster that never ends.

            Over the year, exercise science and exercise application research have shown that there needs to be a balance of different types of modes of training based on an individual’s workout. Mode can include, but is not limited to, strength training, endurance training, and mobility training. Now, it is important to understand that the modes listed are broad modes of training and an individual’s goals will shape what these will look like. For example, an elite football player will partake in strength training like a body builder does, but the format of training (frequency, duration, intensity, volume) will align for football and not a body building competition. Both individuals need strength training and endurance training but the percentage at which they need one versus the other will change based on the individual, their environment, and their goals.

           We can take it even further by looking at position of player in football, such as a running back versus an offense tackle. Both positions have the same goal of winning the Super Bowl however, specific variables will start to creep in. The biggest is the position at which they play and their genetic make-up. The average offense of tackle is 6 feet 5 inches and a 314lbs.  The average running back is 6 feet and 215lbs. These players play on the same team and have the same team goal, yet their roles on the team and their personal goals and skillsets will alter their training program.

            If the goal is to build strength, then you must spend a higher percentage of time building in the weight room or in your home gym pushing the limits of your strength. If the goal is to improve cardiovascular endurance, you must spend time working on endurance. If the goal is to improve flexibility, then you need to spend more time allocated to mobility training. With that being said there are no absolutes in training and you can’t live on the extreme sides of one mode of training unless you are willing to suffer the injuries, turmoil, and the greatness that comes with it.  For example, if you decide you want to improve your endurance and you increase your jogging, running, or sprinting sessions and you don’t supplement some form of strength and mobility training into your routine, than there will be a break down in musculoskeletal tissue strength causing tightness, joint pain, which could become a limiting factor in improving overall capacity. The reason behind this is jogging, running, and sprinting require a certain amount of muscle strength and endurance to not only push your joints in the directions you want to go, but they aid in force absorption from every foot contact on the surfaces you decide to run on (surfaces play a big part in how much force is applied to the joints such as the knees, ankles, and hips). When the volume of stress (e.g., runs per week, time running, and the frequency of running per week) is high or increases over time, so will the amount of muscular strength/endurance needed. Which means if you focus on just endurance or just body weight strength training, you will only get so far with your endurance training before you start to have tightness and joint problems.

            If you looked at all forms of exercise, you will see that every task or goal requires a certain percentage of strength, endurance, and mobility/stability. However, the demand required by each mode of training within each individual training program will be different. Taking the time to understand what demand is required (e.g., time, strength, endurance, etc.) will be important when setting up an exercise program to parallel the goal.  

            The depth at which you want to achieve your goals will not be the same as others. This means you need to take a step back and write down what your exercise goals are. Then listen to people who have accomplished those goals, read and watch information on exercise coaches that have helped those type of individuals, or take a leap of faith and hire an exercise coach to help you. Watch any documentary about elite athletes or successful entrepreneurs like Bill Gates. They establish a goal and they put together a program that aligns with that goal. The hard part is that it will take time. The renowned strength coach Dan John Once said, “the goal is to keep the goal the goal”.  

 

So, take a step back and assess what your goals are and ask yourself these questions:

What is my goal?

Why is this my goal?

What will it take to reach that goal?

How will I implement the key modes of training (e.g., strength training, endurance training, and mobility training) into my weekly routine to reach my goal?

 

Once you have established some depth to your goal, you will be able to start to create some awareness to what it will take to reach those goals.

For more exercises check out our YouTube Channel:

Cystic Fibrosis Fitness Institute 

 

 

 

More From THE Blog

Breaking the Pattern

Breaking the Pattern

Human beings are routine and patterned based species. We like things that are predictable and stable. This is because the more routine-based our lives our, the less cognitive activity it takes to complete a task and we preserve more energy as a result. This natural...

Neuromuscular Strength in Pulmonary Conditions

Neuromuscular Strength in Pulmonary Conditions

           There is no mystical aura that engulfs the gym that gives individuals the gift of brute strength, or gives individual’s cardiovascular capacity like Secretariat, the triple crown record-breaking stallion at Belmont Stakes. There are numerous variables that...

Building the Armor: Sit-Ups May Not Be the Answer

Building the Armor: Sit-Ups May Not Be the Answer

         Sit-ups and crunches have been the staple-mark core exercises used to build core strength and endurance. They are easy to implement; you don’t need equipment or a lot of space to perform them. But, are they really the most efficient exercises to target core...

Pulmonary Exercise Testing Should Be Goal Oriented

Pulmonary Exercise Testing Should Be Goal Oriented

          Performance testing can take on many different looks depending on what you are wanting to measure. For example, if you are looking to improve cardiorespiratory efficiency, VO2max testing is typically used. If you are looking to measure speed, you may use a...

High-Intensity Interval Training: Is It Really Worth It?

High-Intensity Interval Training: Is It Really Worth It?

          It was about a year ago when I watched an exercise video a colleague had sent me. The fitness enthusiast filmed a HIIT training workout for their followers. The workout consisted of various lower body weight plyometric based exercises. It had only been a...

Tips to Build Home Exercise Equipment and Workouts

Tips to Build Home Exercise Equipment and Workouts

There has been a flood of exercise content these last few weeks. It is great to see trainers, coaches, and experts in the field of science giving back to the community. There are many ways to exercise and we have seen many different approaches to training. We believe...

Motivating Youth to Workout at Home

Motivating Youth to Workout at Home

Let’s be honest. Motivating youth to do workouts after school or on the weekends can be hard enough, and now not only are doing their workouts at home, but they are also taking their classes online at home! With so much times at home, how do you keep your...

Protect Your Vocal Folds: The Little Muscles That Give you a Voice!

Protect Your Vocal Folds: The Little Muscles That Give you a Voice!

As a Speech Language Pathologist, I have been curious about the impact’s cystic fibrosis, COPD, and other respiratory illnesses have on vocal quality. Having been around the CF community for a couple of years, I know that CF can impact numerous organ systems that...

Cystic Fibrosis at the Playground

Cystic Fibrosis at the Playground

Your child has a right to be a kid! Of course, having a child with cystic fibrosis brings on more challenges and worries. It requires being more alert to surroundings, your child, and others. But, your child still deserves to play and you still deserve to watch your...

Complementary Approaches to Clearing Mucus

Complementary Approaches to Clearing Mucus

The clearance of mucus is very important for individuals fighting pulmonary conditions. In cystic fibrosis (CF) and COPD the clearance of mucus is crucial to clearing bacteria pathogens to reduce the decline in lung function. To understand how we can attack the...

Motivating Children/Teens to Exercise

Motivating Children/Teens to Exercise

Intrinsic motivation is something that develops over time. Kids don’t yet have the cognitive abilities to grasp the concept that, “exercising is good for physical and mental health.” The understanding that by “doing something good for your body now, your future self...

Are You Apart of the Morning Crew or Night Crew?

Are You Apart of the Morning Crew or Night Crew?

  Exercising is important for everyone. Exercising has many benefits from improving cardiovascular health, decreasing stress, to even improving lung function in cystic fibrosis and COPD. However, what is good for us doesn’t mean we will always want to partake in...

Optimizing Recovery for CF and COPD

Optimizing Recovery for CF and COPD

          The body is a remarkable system that takes time to recover. When you have chronic illness, such as CF or COPD, the recovery time the body needs will be a little different than for a healthier individual. This is due to decreased oxygen consumption and...

3-Tips to Programming Strength Training

3-Tips to Programming Strength Training

Strength training can be a powerful tool to daily living.  Strength training helps improve respiratory function, muscular strength and endurance and it supports your ability to live with using less effort. The musculoskeletal system moves the body’s joints so that you...

}