Slow and Steady Wins the Race

by mindbodymama

A well designed, consistent program yields best results

One of the great joys of life is meeting ambitious goals. If you are just starting an exercise program, congratulations. You have taken the hardest step already. If you are an experienced exerciser looking for greater challenge and results in your fitness program, kudos to you.

Everyone can progress with a well designed program. These tips can help you make the transition from where you are to where you want to be.

Know your goal. A reasonable goal for a brand new exerciser might be to walk for 30 minutes five times a week. If you’re a regular exerciser an athletic goal might get you fired up: a 5K or 10K road race, a multi-day hike, or mastery of a classic exercise like the chin up.

Increase the volume of exercise gradually. If you haven’t gotten off the sofa in a few years your first stop should be your doctor’s office for medical clearance. Your next step should be a baby step. Pace yourself! “Too much, too soon” is a leading cause for injury and attrition among new exercisers. Try walking for fifteen minutes, three times a week for the first week. A more experienced exerciser might alternate periods of walking and running for several weeks before graduating to all running. Even the most experienced runner or lifter is advised to gradually increase their mileage or resistance. This allows the body to safely increase its capacity for work and reduces the risk of injury.

Include periods of active rest. It may seem counterintuitive but a good program includes periods where the volume of exercise is stepped back rather than pushed forward. For example, if you love running on the elliptical and have steadily increased your time over four weeks, reduce your time in the fifth week. You’ll be surprised when you come back stronger in week six.

Be consistent. Investing frequent incremental effort towards your goal will pay off much more effectively than infrequent exercise binges. Three to five one-hour workout sessions per week will be sufficient to reach many goals.

Practice makes perfect. Fitness professionals use the specificity principle to describe the fact that to get good at a specific movement, you have to practice that movement. The specificity principle naturally figures in to your resistance training program—it’s why a well rounded program will include exercises for all major muscle groups. But it also applies to cardiovascular training modes. If you want to run a 5K race, plan on running at least three times per week. If you want to do a triathlon you’ll need to add biking and swimming to your regular routine.

Listen to your body. It is a mistake to think, “I blasted through this Spinning class last time so I have to make it through this time”—especially if a specific joint or muscle is telling you that it’s time to stop. In your fitness life—like your home life, work life and hair life—there will be good days and bad days. If a particular workout is consistently too challenging you may be trying to do too much too soon. Dial down the intensity for a while and then build back up gradually.

Consider the guidance of a personal trainer. The stereotype of the personal trainer is that drill-sergeant-style coach pushing a hapless client to do more, more, more. While a good trainer will encourage you to push your limits, s/he will also ensure your safe progress by using these principles of effective program design. Many clients happily discover that trainer-designed programs are well-matched for their abilities, are challenging yet achievable, and speed them towards their goals with fewer injuries and set-backs.

Posted 6/5/2008 5:08:11 PM
About the Author



Lynne Marie  Wanamaker
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Northampton,  MA

Interests: fitness & wellness, pre-natal and post-natal fitness, Arthritis Foundation Exercise Program, self defense, martial arts

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