Exercise smarter and reach your goals

Every exercise journey starts with a purpose.

It might be to improve your cardiovascular fitness after a health scare, to improve your speed so that you get selected for a team, or to develop a routine that helps reduce weight and control diabetes. Structured in a personalised way, goal-driven exercise programs will be more effective and engaging and reduce your risk of injury along the way.

How do we do this? Using the end goal, we build a fitness base that suits the individual.  Features such as strength, endurance, flexibility and skillsets are gradually added, allowing time for the body to adapt and repair. Education also plays a crucial role, teaching people to understand their bodies and listen to the signals they are receiving.

As an example, let’s look at a social runner who wants to run a marathon in 12 months time. Keep in mind this could be any person with any goal.

Goal Setting

The first thing that is required by any client when beginning their exercise journey is goal setting. Once you have a goal in mind you can work around how you go about achieving it and how much time you should set aside to get there. For example, if you have an interest in running, your goal might be to run a marathon in 1 years time. 

Once you have decided on the goal, you now need to consider how you will achieve this. Working backwards think about all of the things you must be able to complete before your tackle the marathon, and for each of these smaller tasks, you must think about skills and attributes you need to attain to complete to aid you in achieving these tasks.

When creating your goals, a good acronym to use is the SMART goals. This means the goals are:

• Specific: Goals should be clear and specific, defining exactly what you want to achieve.
• Measurable: Goals need to be quantifiable, allowing you to track progress and know when you've achieved them.
• Achievable: Goals should be realistic and attainable, considering your resources and constraints.
• Relevant: Goals must align with broader objectives and be worthwhile.
• Time-bound: Goals should have a defined timeline, creating a sense of urgency and helping to prioritize tasks.

Together, these principles ensure goals are well-defined, actionable, and motivating. Let's look at these using our runner as an example.

Short-Term Goal (1-2 months)

• Specific: Complete a 5km run. 
  
• Measurable: Run 5km without stopping. 
  
• Achievable: Start with a walk/run program, gradually increasing running intervals. 
  
• Relevant: Start with manageable distances and build up gradually to avoid injury. 
  
• Time-bound: Complete the 5Km race within 2 months.

Medium-Term Goal (3-6 months)

• Specific: Run a half marathon. 
  
• Measurable: Run 22km. 
  
• Achievable: Follow a training plan that increases weekly km by 10%. 
  
• Relevant: Allow time for training and adjust the plan as needed to accommodate progress and setbacks. 
  
• Time-bound: Complete the half marathon within 6 months.

Long-Term Goal (9-12 months)

• Specific: Complete a full marathon. 
  
• Measurable: Run 42km. 
  
• Achievable: Maintain a consistent training schedule, gradually increasing long run distances. 
  
• Relevant: Allow time for training and adjust the plan as needed to accommodate progress and setbacks. 
  
• Time-bound: Finish the marathon by the end of the year, 12 months from the start.

Progressive overload

Progressive overload is a fundamental principle in fitness training, emphasizing gradual increases in stress on the body to enhance performance and strength. For a beginner runner training for a marathon, this could mean slowly increasing your weekly mileage. Starting with shorter runs, you might add 10% more distance each week. If you start with 10 km total in a week, you could aim for 11 km the next week. Additionally, it is important to have training sessions incorporating varied workouts, such as interval training and hill runs, to build endurance and strength. This methodical approach helps the body adapt without causing injury, leading to sustained improvements over time.

Training Different Components of Fitness

Different sports require various components of fitness, including cardiovascular endurance, muscular strength, flexibility, and balance. Training all these components is crucial to achieving optimal performance and preventing injuries. Neglecting one aspect can lead to imbalances, overuse injuries, and decreased overall performance. A well-rounded fitness routine ensures that all muscles, joints and systems are prepared for the sport's demand.

For a beginner runner training for a marathon, it's essential to incorporate not just running, but also strength training, skill training, flexibility exercises and balance training. Strength training such as calf raises and squats build muscle endurance, preventing fatigue and improving running efficiency. Skill training such as skipping with high knees ensures better motor patterning and muscle recruitment. Flexibility exercises, like stretching and yoga, maintain joint health and range of motion, reducing the risk of strains. Balance work, such as stability exercises, enhances coordination and reduces the likelihood of falls and related injuries. By addressing all fitness components, the runner can build a resilient, well-rounded foundation, supporting sustained progress and success in their marathon training.

Listen to your Body

Listening to your body during training is crucial for long-term success and injury prevention. It involves paying attention to signals such as pain, fatigue, and discomfort, and responding appropriately to avoid overtraining and burnout. Ignoring these signs can lead to serious injuries, setbacks, and hindered progress. By tuning in to how your body feels, you can make informed decisions about when to push harder and when to rest. This mindful approach helps in maintaining balance, ensuring that you are challenging yourself without compromising your health. Ultimately, listening to your body promotes sustainable, enjoyable training, allowing for consistent improvements and overall well-being.

The Take Home

With some good planning, working towards fitness goals can be fulfilling and successfully achieved. Allowing time for the body to adapt to the new load, to gradually develop strength, endurance, and flexibility is crucial. Think of it like building a house. Start with the end in mind, build a solid foundation, then gradually add all the special features required to reach the end goal.   

Not sure what your body is trying to tell you or need some help with your fitness goals?

Give us a call. We're skilled at structuring goal-oriented exercise programs and recognizing the signs and symptoms of a physically stressed body.

Call now on 08 8945 3799 or book online.