2024 Live Well Challenge Week 5 Resource: Move Well
All movement is good but when you align your movement with your goals, magic starts to happen. Creating purpose behind your training will not only lead to the results you are aiming for but it will make the entire journey more meaningful and enjoyable.
Having purpose behind your training gives you a sense of direction. Instead of just going through the motions, every workout becomes a step toward something greater. Whether it’s building strength, improving endurance, or enhancing overall fitness. Purpose brings clarity, helping you identify what’s truly important and guiding you to tailor your training sessions to meet those goals.
When you approach fitness with intention, you also inspire those around you to prioritise their health. This creates a supportive community that values well-being, making it easier to sustain healthy habits together.
5 Benefits to Having Purpose Behind Your Training
- Maintains Motivation
- Cultivates Consistency
- Improves Focus
- Strengthens Your Mindset
- Increases Enjoyment
How to Train with Purpose
It is always helpful to seek advice and assistance from a professional trainer when trying to create a purposeful program as there are certain training principles that exist that can form the basis of a professional program and take the guesswork out of producing the desired outcomes. One of the simplest principles that exist is the FITT principle which considers Frequency (how often you train), Intensity (How hard you train), Time (How long to train for) and Type (what mode of exercise you choose). These are important factors in getting the formula right to succeed.
9 Key Fitness Principles for a Good Training Plan
1. Specificity
Training should be relevant and specific to the goals you’re aiming for. Whether you want to build strength, improve endurance, or enhance flexibility, your workouts need to focus on those particular areas. For example if your goal is to be able to complete 10 push ups then you will need to incorporate this specific movement and the specific muscles that are recruited into your training.
2. Progressive Overload
To improve, you need to gradually increase the demand on your body. This involves consistently increasing the intensity, volume, or difficulty of your workouts over time. For example increasing the weight load, running faster, or increasing the number of reps and sets are all forms of progressive overload.
3. Reversibility
Fitness improvements can be lost if you stop training. “Use it or lose it” applies, meaning that consistent training is essential to maintain progress. For example, If you stop running for a few weeks, your aerobic fitness and running endurance will reduce. It will be harder to run the same distances and intensities as you have in the past when your training has been consistent.
4. Individuality
Everyone responds differently to training. Your fitness plan should be tailored to your individual needs, fitness level, goals, and physical capabilities. For example, a workout designed for someone starting to lift weights will look different to that designed for someone who is experienced in lifting weights. Much the same workouts may differ to cater for individuals with injuries or restrictions.
5. Variation
Varying your workouts helps prevent boredom and plateaus. By introducing new exercises, varying intensity, or changing routines, you keep your body challenged and engaged. For example, alternating between strength training, cardio, and flexibility exercises keeps your body adapting and improves overall fitness.
6. Adaptation
Over time, your body adapts to the demands placed on it through training. As a result, you become stronger, faster, or more flexible. For example, after several weeks of running the same distance, your body will find it easier, meaning it’s time to increase either speed or distance.
7. Balance
A well-rounded fitness program should include elements that improve all components of fitness: strength, cardiovascular endurance, flexibility, and balance. Combining cardiovascular exercises, strength training, stretching, and balance exercises leads to comprehensive fitness and reduces the risk of injury.
8. Specific Adaptation to Imposed Demands (SAID Principle)
Your body adapts specifically to the types of stress placed on it. Training should mimic the physical demands of your goal as closely as possible. If you’re training for a rock-climbing event, you should focus on grip strength and upper-body endurance exercises.
9. Rest and Recovery
Rest allows muscles to repair and grow. Without sufficient rest, performance can decline, and the risk of injury increases. Incorporating rest days or active recovery is crucial for sustained progress. Rest days, sleep, and active recovery activities like stretching or yoga are essential for maximising performance.
By applying these principles, you can design a training program that’s effective, sustainable, and aligned with your personal fitness goals.
