Components of an Effective Workout – Part one


Exhaustion doesn’t equal results

by Kim Munson

Too often, people buy into the popular misconception that because their workout makes them tired, they are doing what they need to do to see results. This thinking is misleading.  Granted, most of the time doing something is better than doing nothing, but is what you’re doing the best way to get the specific results you want?

A wise coach (named Ron Capurso at Get Athletic) taught me that the easiest thing for a trainer to do is to get their clients tired. The skill in being a good trainer is figuring out the smartest way to do that; how to strategically program a fitness regimen that yields specifically desired results in the smartest way possible.

I believe the framework for a well-designed program includes four key points, all of which need to be addressed in a strategic manner.  The four components of an optimal workout are:

This is the first of a five part blog series where I address each of the components individually, and give you a workout plan for each one that you can do on your own. Subscribe so you don’t miss any!

The workouts at Get Athletic are designed with this framework in mind, and are optimal for delivering results to anyone looking to increase their general fitness level. In fact, this template is so effective, that a quality total body workout can be done in under 40-45min, including warm-up and mobility work!  Let’s look at why each component is important to have in your workout plan.

Active and Dynamic Warm Up

An active and dynamic (moving) warm up is extremely important to include at the beginning of your workout. The goal is to increase blood flow to the muscles by gradually increasing your activity, and prime your joints for the motions they will be going through, in order to prevent and reduce injuries.

Strength Training

If you want to lose weight, gain strength, increase metabolism, improve endurance, and improve your overall health and fitness, then strength training is the answer.

Just being “active” during the day is not enough. While any activity is beneficial, it is not enough to keep your body strong or improve your body composition is any drastic ways.

There are countless forms of strength training and programs, and it can be overwhelming to know where to begin. That’s why I’m giving you a workout you can follow and do on your own in an upcoming blog post as part of this series. Be sure to subscribe to my blog so you don’t miss it!

Metabolic and Cardiovascular Training

Metabolic training can be thought of as performing  exercises at a high intensity with little to no rest, with the goals of increasing heart rate (cardiovascular training), and metabolism (the rate at which your body burns calories even at rest. This means, even after you’re finished with your workout, your body is still burning calories at a higher rate!

One form of metabolic training is known as High Intensity Interval Training (HIIT), which can be done at the end of your workout as a “finisher”.  Finishers were made for fat loss. They’re also an easy way to get your cardio in, in a short amount of time.

Mobility and Flexibility Work

Being able to move your body through its full range of motion, is essential for making life’s daily tasks easy. Movement is also fundamental to fitness. As our mobility improves our bodies can perform better and with less effort. Having unrestricted mobility is the foundation for strength and power. By incorporating mobility and flexibility drills into your workout, you can retain and improve both factors in little time.

Incorporating these four components into your fitness program will get you the results you’ve been looking for in a safe, sustainable and smart way. In my opinion, the goal of fitness is for better health and wellness, and should be approached in a strategic way that is sustainable for the long-run. Remember, exhaustion alone doesn’t equal results; strategic programming does!

Be sure to subscribe to my blog so you don’t miss the other four posts in this series! Each post will have a workout component you can add to your routine.

Ready to take your fitness to the next level? Contact me for a free consultation and let me help you find the perfect program! New classes start in Feb.

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