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"Dear Trish and David…

After reading your column for a number of weeks, you’ve finally convinced me that a gym is the best place to get fit. However, I don’t play sports (and don’t intend to), and generally don’t engage in much physcial activity at all. How do I decide exactly what types of exercises to do once I get there?

Dear Confused,

ANOTHER great question! Your letter brings up a point that many people, at all levels of fitness, often overlook. What IS the specific goal of an exercise program in relation to one’s lifestyle?

Well, here are some answers that should help you make some more good decisions for yourself…

It doesn’t take a rocket scientist (or even a good-looking and charming Personal Trainer such as David) to understand the connection between specific sports activities and the need for sport-specific training. A runner needs strong legs. A golfer needs strong and flexible torso (core) and wrist. And a video game player needs a strong thumb and plenty of surplus time. So, typically, people engaged in these or other sports tend to go to the gym to strengthen up muscles used primarily in these activities. However, in many cases these people need to do much more! They need to create more balance and harmony in their body…. and identify muscles NOT used in these activities, and strengthen them accordingly!

For example, many times runners come to us to "quicken their pace" or increase their endurance. They are often surprised, and even dismayed to find that the LAST place we would place them is on a treadmill! Why? Because they have already learned to use the specific primary muscles used for running… doing it again in the gym would be useless. What they need to do is start working muscles that are "synergisitc" (supportive) to their primary movement, in order to enhance the movement itself. Also, for overall fitness and balance, it is necessary to work muscle groups totally unassociated with the primary movers. So a runner needs upper-body training, a golf-player needs upper and lower body work, and, of course, the video game player needs thumb training and a more challenging career!

It is worth mentioning that intelligent weight training (no wise guys, this is NOT an oxymoron!) is an excellent companion to just about any sport. It can help you be stronger, faster, leaner, more powerful, and even help you prevent and recover from injuries. However, one size doesn't fit all when it comes to weight training. Here are some suggestions:

First, think about how you want your weight training to relate to your sport or activity. Are you planning to use it for rehab, for offseason training, for training inseason, etc.? If you are training for rehab, you'll want to emphasize somewhat lower intensities, and probably particular problem areas (such as an injured knee). If you are training in the offseason, you will likely be able to handle much more overall volume than if you are training inseason. Perhaps four days a week of weight training would be appropriate in the offseason, while inseason it might be better to reduce weight training days to two. You'll also likely want to reduce the duration and volume of your weight training if your other activities are demanding.

Second, what qualities of fitness are important in your chosen sport? Is it an endurance sport or a sport that requires short bursts of effort? Do you need explosiveness? Flexibility? Quickness? Cardiovascular endurance? Train for the general qualities that you need. Do, however, bear in mind that strength and force development are important in most sports, and this is precisely why resistence training is so valuable.

Now we come to the area that is quite new to many. It is the concept of choosing a program of exercise that is RELEVANT to one’s lifestyle. In other words, we want to make sure that besides promoting internal and functional fitness, an exercise program transcends the gym and creates balance, strength and endurance for real-world activities, like shoveling snow (OUCH!), carrying groceries, or even typing a fitness column (oooy, my aching fingers!).

The first step is to make an overall general assessment. What is the normal level of activity in one’s typical day. Are you sitting at a desk all day? Are you walking, standing, running, climbing, lifting, etc.?

Again, as in "sport specific" training, we have two objectives…

One is to make sure that the muscles and movements used in these everyday tasks are performing at their optimum level. If not, they need to be strnegthened, and possibly range of motion, flexibility, and endurance needs to be enhanced.

Second, and sometimes even more important, muscles and movements NOT used in normal activities need to be identified, and targeted for improvement. If you are sedentary, you need to get moving! If you tend to use your legs throughout the day, you may want to work on improving upper body strength, etc.

Finally, we come to the "transitional" nature of exercise…. In other words, choosing exercises whereas the movement and environment can and will generally be replecated in the "real world". For example, if one requires shoulder strength whilst moving, shoulder exercise should be performed in the gym in a similar position, NOT sitting! This is true for all movements! It is sad to think of a situation whereas one can only utilize strength when on supportive machines and equipment. This unfortunately is exactly what happens if life-style assessments are not made when planning a program.

A complete training program is one that enhances one’s quality of life in all arenas of activity. Make certain that you exercise for YOUR LIFE!

Next week, we will discuss ways to promote LONG-TERM SUCCESS in your fitness program!

• Use multi-joint exercises like deadlifts, squats, barbell rows, bench press, etc.
• Since the goal is strength and endurance increases, medium to light loads with high volume and short rest periods should be used.

Pre-season

• In many sports, explosive power is important, and training will include low rep, heavy training, perhaps even some plyometrics.
• Most sports have common movement patterns, and these movements should be mimicked in the gym to strengthen it.
• Focus on low reps, heavy weight power training
• Use various single-joint exercises that work the muscles the way the sport will.
• Longer rest periods.

Competetive season

Cut down on training volume.

Limit training to once or twice a week

• Use mainly multi-joint exercises to maintain strength.
• Few total sets, low reps/heavy weights with 2-4 minutes rest.