I believe these are some of the main concepts that should be looked at when devising a fitness program, so make sure you review your training regularly and assess if it is fit for purpose.
Functional training – this is a style of training that uses movements and training sequences which are similar to or use the same movements and body patterns that an individual’s would in their daily living activities. The primary goal of functional training is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system.
Consistency – this is the key to long term success and is linked to regularity. Consistent training, recovery and good nutrition are keys to success. This is not just for the short term but is a lifestyle change for good. Remember use it or lose it!
Recovery – it is crucial to exercise, eat well and also to rest/recover. This is because our bodies get stronger when we rest.
Regularity- random training sessions with no particular sequence makes it difficult for your body to adapt. You will make progress if you set goals regularly and review these goals and then set new goals
Variety – there is a need to include variety in not just the types of exercise you do but also in the intensity and length of time you spend doing certain exercise. If you do the same thing over and over again, not only does it become ineffective as the body gets used to doing the particular exercise but you also become bored and lose interest. That’s why people say “Variety is the spice of life”.
Progression – progression is linked to variety, for you to get better and improve your strength, endurance and body shape, you need to set more challenging exercises because your body will get used to doing the same exercise using the same weights so for example you can progress from a push up on the wall to a push on an elevated stable surface.
Emphasis on good nutrition – Remember without the correct nutrition, you CANNOT achieve your goals
Overload – to change your body shape and to get stronger, it is essential to put our muscles under a form of stress that they are unaccustomed to. The body then has to work to adapt to this stress and therefore gets stronger and more able. At this point, we then need to increase the overload so the whole process starts again. This is why progression and variety are also important as they are inevitably linked to overload.