The Evolution of Fitness Training
Like everything in this world, the meaning of fitness training has evolved substantially. Long gone are the days that primarily focused on the training needs of the already fit! Today, with substantial research, safe and effective evidence-based training options are available for a variety of health issues like enhancing functionality for activities of daily living, losing weight to improve metabolic function, improving heart health through cardiorespiratory fitness, developing and building strength for activities of daily living, developing good movement patterns to avoid injury and even, sometimes, to brighten an otherwise dull day!
Okay, so where to start? The American Council on Exercise (ACE) personal trainer manual (Chapter 5) suggests starting by understanding where someone is located on the Function - Health - Fitness - Performance Continuum. This continuum suggests that everyone should follow a program progression that starts with reestablishing functionality, then improves health, then develops and enhances fitness and then enhances performance. Ah, but what does this mean? Let’s start by saying it is not advisable to ‘decide to start lifting weights’ and go to the local gym, pay a fee, enter and start ‘lifting random weights’. This is a recipe for disaster (injury) at the worst or a waste of time at the best and in many cases, will like News Years Resolutions, be maintained for about a New York minute! And as for the specifics of the continuum, where to start will depend 100% on the health, fitness, and goals of every unique individual.
For instance, a completely sedentary person will start with improving functionality to do activities of daily living before they can do moderate-intensity physical activities to improve overall health. The activities to focus on here would be things like stability/mobility and balance training. Health is the second component of the continuum, which is a critical element of every fitness program. But again, for the sedentary, Function and Health would be a primary goal at the start of a fitness program. For those who have moved into the Fitness and or Performances phases, improved health should always be considered alongside specific fitness or performance goals.
But any way you slice this continuum, progress should occur in a way that is safe and effective. Remember, if you’re thinking about this fitness continuum as you look to your training journey, be kind to yourself! I might sound like a broken record here, but the goal of your journey isn’t 100% or ‘might as well throw in the towel’ adherence to a program that moves you through the fitness continuum. Life has a way of shaking our steely resolve. Your goal is to not let go of the towel :).