How important is it to follow a training program to achieve your health and fitness goals? Is it vital, or can you go off piste completely? Is there a room for an in-between?
In this article we’re going to look at training programs, who needs to follow them and where there’s room to be a bit more creative with your training. We’ll look at the what’s, the why’s and when’s. This will give you a little more of an idea about how rigid your training needs to be.
Why do we follow training programs at all?
The first question we need to address is why need to follow training programs at all?
The answer lies in the principles of fitness. There are 6 main principles of fitness, and they govern how the body adapts to training. The are the guidance by which any training program will need to follow in order to be successful.
The 6 principles of fitness…
Here’s each of the principles in more detail…
Overload: In order to make progress, tissues need to overloaded. Muscle and connective tissues become stronger and more able to cope with load when then lift heavier weights. Cardiovascular capacity is enhanced when it is pushed beyond its normal limits etc.
Reversibility: This is what happens when we stop training. If a lifter stops strength training, the muscle and strength gains reverse. If a runner stops running, they lose fitness. The same happens if the intensity of training drops - there’s a reduction in capability.
Progression: This is linked to overload, but it has to be managed safely. If the speed of progression is too fast, there’s an injury risk. Progression and overload must be present to improve fitness and capability, but at a sensible rate.
Individualisation: The principle of individualisation exists to ensure that a training program is designed with the individual needs of the person in mind. Rather than just following a generic training program, to really maximise personal fitness it has to be a program for the individual.
Periodisation: This is linked to progression, because it’s the pre-determined rate of change throughout a training program. It can consist of a mixture of changing intensities, program direction and overall volume and load.
Specificity: A successful program has to be specific to the needs of the client. If they want to improve their 5km time, focussing all of their training time on building muscle is wrong. Training should always be specific to the goal.
Why principles determine programs
A program will always be written to achieve a pre-determined goal. This is fundamentally the difference between ‘exercising’ and ‘training’. When you exercise, you are doing something non-specific to get or keep fit. When you train, you are looking to improve a particular outcome measure.
By not following a program, you can’t be sure that you’re training in accordance with the principles of fitness. You don’t know if you’re overloading, you don’t know if you’re progressing and there’s no chance of general exercise being periodised. Exercise will get you fit, keep you healthy and the rest, but training by following a well-designed program will help you achieve a specific goal.
If you have a target to aim for, you need to be following a program. Whether that’s a physique goal or a sporting goal, you need to be aiming for something.
But what about weight loss? Do I need to follow a program then?
This is where it gets interesting, because it’s a slightly grey area…
You need to follow a program of sorts - a calorie target. Outside of that, you need to be exercising to help you burn more calories, but it isn’t necessary that you follow a particular training plan in order to lose weight. Any form of exercise will help with that goal.
Of course there are workouts that will make the process quicker, but beyond that your weight loss is going to be determined by keeping a negative energy balance (burning more calories than you consume). That’s why people manage to lose weight just by turning up at a variety of fitness classes, or by hitting the gym regularly without a real plan in place.
As long as they hit their calories, everything else will be OK.
If you have a goal, but don’t know how to achieve it…
Then you can speak to one of the expert personal trainers at AdMac Fitness. We operate out of two sites - one of our personal training studio’s is in Bow, and the other personal training in South Woodford.
We have a whole team of personal trainers who program exercise for a living, helping people just like you to achieve their health and fitness goals! Whether that’s weight loss, building muscle, being a better runner or just feeling a little healthier, our personal trainers can help you.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: 153-159 Bow Rd, London E3 2SE
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD