Optimizing Your Training Week: Strategies for Fitness Success
It’s something we all grapple with as active aging adults. Personally, I find it quite challenging, but when I manage to strike the right balance, everything falls into place – my body feels rejuvenated, my training sessions are more productive, my mood gets a boost, and even my sleep improves. So, what should a well-rounded training week look like? Here's what I've learned: aim to push yourself to breathlessness at least once, incorporate strength training once, and engage in aerobic endurance activities at least once. But what about the rest of the week? How frequent should you train? How heavy? How fast? And how intense?
Let's break it down.
Step #1: Understand the four fundamental elements necessary for the body to adapt:
Stimulus: This involves activities like running fast, lifting weights, or engaging in intense training sessions.
Fatigue: Both short-term (feeling breathless, heart racing, sweat pouring) and long-term (soreness and fatigue the following day) fatigue are essential indicators.
Recovery: This is where the magic happens – the body repairs and rebuilds, leading to muscle growth, increased metabolism, and fat burning.
Adaptation: Over time, you become stronger, fitter, and leaner as a result of consistent training.
Understanding that these four elements are non-negotiable is crucial, regardless of age or any miraculous supplements you may come across. These steps are essential for witnessing any meaningful changes. The question then becomes: how often and to what extent should you push yourself?
Some of us tend to overdo it, mistakenly believing that more exercise equates to better results. However, this often blunts the effects of the four steps mentioned above because we never allow ourselves to fully recover. On the flip side, others might not push themselves hard enough, failing to achieve a potent enough stimulus to trigger significant adaptation. As we age, strategic planning becomes increasingly vital in how we challenge our bodies.
You might be familiar with the soreness from a heavy squat session lingering for days, whereas soreness from interval training may dissipate more quickly. Both are beneficial, but as we age, we need to craft a training week that efficiently supports our goals. A well-thought-out plan can accelerate our progress and enhance our overall fitness levels. It's a blend of art and science, but when executed correctly, the results are profound.
Both the overstimulated and understimulated individual face the same problem – stagnation. This is primarily because they fail to reach peak intensity. So, let's pose a question: Which scenario would you prefer in your training week?
Five moderate training sessions burning 500 calories each, totaling 2,500 calories.
Three highly intense training sessions burning 1,000 calories each, totaling 3,000 calories, supplemented with lighter sessions burning an additional 200 calories.
The second approach not only burns more calories but also leaves you with energy for other activities like walking, biking, yoga, or swimming on rest days, further boosting your calorie expenditure.
Now, here's the plan: In the studio, I'll design a week-long program optimized for those able to attend six days a week. If you're unable to join us in person, feel free to reach out directly, and I'll assist you in crafting a tailored training week.
See you in the gym,
Aaron Leventhal CSCS, PN1