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You want to get fit, but don’t know where to start. There are so many fitness programmes to choose from. How do you know which one is right for you?
The first thing you need to do is define your goal, advises Roland Jungwirth, a Cape Town-based strength and conditioning coach. Whether your goal is to lose weight, get stronger or train for a specific event, the primary aim of your programme is that it’s designed specifically for you and your goals. You need a fitness programme designed to help you progress towards that goal safely and effectively, and within a set time frame.
“Exercise programming also needs to take your lifestyle into consideration,” says Jungwirth. “Although we can group most fitness goals into clear categories, the effectiveness of a plan to reach these goals depends on your current and previous lifestyle choices, and your adherence to the plan.”
The basics of a good programme
- Function over form
We all want to look fantastic, but to lead a healthy life you need to be able to function properly. This should be your primary aim. - Safety
Make sure your programme doesn’t have a negative impact on your health. Reaching your goal today and then falling apart tomorrow won’t get you anywhere. - Periodisation
You need to give yourself time to rest every now and then. A good programme is one that “periodises” the training volume in the context of your goal. Don’t fall for a programme that requires you to push hard all the time. This is counterproductive and will come at a cost. The price being injury, adrenal fatigue or health problems later in life. Taking a week off every six to eight weeks won’t impede your progress; it’s necessary. Resting will also give you the opportunity to assess your progress and reset your mind. - Strength
Most of us need to work on our strength. This makes us more functional and increases bone density and anabolic hormone release (which keeps us younger), and brings with it a great sense of achievement. A good programme will incorporate strength training. For example, you need to be able to lift more weight off the floor after four weeks on a programme than when you started. - Simplicity
With the advent of “advanced” strength and conditioning programmes, beginners often end up doing technically advanced movements at high intensity. If you can’t do an exercise perfectly for at least five repetitions, you won’t be doing it better when you increase the speed or weight. Rather opt for simpler exercises. - Adaptability
Every programme needs to accommodate for unforeseen circumstances. Your training programme needs to allow for those days when you didn’t sleep enough or when other stressors make training senseless.
How to spot a bad programme
It may be time to rethink your routine if:
- You’re not seeing results or measurable improvement.
- Your programme is too complex. Yes, this will get you sweaty and tired, but this isn’t a good marker for a good programme. Something simple can be just as effective (if not more effective) in helping you achieve your goals.
- You get injured constantly.
No short-cuts
“We’re all looking for the magic pill that will make us healthy, happy and look good naked,” says Jungwirth. “But short-cuts can come at a cost. You need to manage the risks and assess whether the reward is worth it. Take a good look at what you’re doing and whether this has brought you any closer to your goal. If not, it’s time to change your plan of action.”
