Sustainability in Fitness & Why it's important
Sustainability is a hot topic nowadays. From renewable energy, to responsible food harvest, there are many methods that people are learning to be better stewards of our resources.
One topic that isn’t discussed all that often is the concept of sustainable fitness. Like other resources that have limited availability, your mental and physical state also have limits.
There are no shortage of fad diets and exercise plans that may produce a short term desired result, but often at a high price, or overuse of resources. The proverbial “magic pill” continues to be sold, and many people are unaware of the danger they are putting themselves into. Mental fatigue, mechanical injury, and other medical complications can arise from overuse of many commonly followed, and even very popular, practices. While it may be safe to apply hard pressure for a limited time to achieve a specific result, unless you have a long term plan in place, this approach usually ends in either a catastrophic failure (sickness/injury) or an eventual relapse into your previous state.
Evidence suggests that in order to remain sustainably fit, one should vary their workouts and include 4 different exercise types that challenge their metabolic system, cardiovascular system, overall strength, and mobility. When I am creating a fitness prescription for a client, I include each of these exercise types, which I call the 4 pillars of exercise. Every human could benefit from hitting each pillar 1-2 times/week depending on the individual’s goals and starting points. Here is a breakdown of the different exercise that create a healthy, sustainable fitness lifestyle...
1. Metabolic conditioning: Is completed through a combination of short bouts of high intensity work intervals (80-100% effort) followed by an approximately equal bout of forced rest (actively attempting to recover). A wide variety of weight loaded and body weight exercises can be performed using this technique.
Metabolic conditioning benefits include:
Improved cardiovascular capacity
Serious calorie burn
2. Strength Training: Uses varying forms of resistance to induce muscular contraction which builds the strength, anaerobic capacity, and size of skeletal muscles. Strength training helps you:
Develop strong bones.
Lose Fat. As you gain muscle, your body begins to burn more calories to support them.
Boost your stamina. As you get stronger, you won't fatigue as easily.
Steady state cardiovascular conditioning (SSC): Low intensity exercise at a sustainable and steady pace. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism (creating energy from oxygen) can be performed for extended periods of time. SSC includes; jogging, biking, walking, hiking, and swimming. How SSC training helps you:
Improved Cardiovascular and Respiratory Function.
Improved mental health. Includes reducing stress and lowering the incidence of depression, as well as increased cognitive capacity.
Stimulates bone growth, lowering the risk of osteoporosis and other diseases of the bone.
Functional Mobility Training (FMT): Working to move your body through full range of motion, without restriction or pain, and under control. This includes traditional stretches, self myofascial release, and assisted pliability exercises. Functional Mobility Training gives you:
Improved posture and pain relief.
Decreased recovery time and soreness between workouts.
Reduced risk of injury.
Relaxation for the body and mind.
By getting all 4 of these exercise pillars, we can develop sustainable fitness habits, reduce risk of injury, maintain or improve our overall health, and get the most out of our workout time. If your current regimen has you primarily in one pillar (only strength training, only running, only high intensity intervals), it is time to add the other three. As always, it is wise to seek the help of an experienced professional when creating any fitness program.
If you need help, checkout the Sustainable Fitness Challenge that My-FIT-24 is offering to help you stay on track this holiday season. Or reach out to our coaches if you want a more personalized experience.