Training Goals for Life

There are numerous reasons why we choose to exercise. A significant portion of our overall health, quality of life, and longevity depends on the consistency and intensity of our exercise regimen. To effectively support our daily lives, we need sustainable training tailored towards our life goals. But what exactly are those goals? If we aren’t training for something specific, such as an athletic competition, it can be hard to solidify an exercise routine. At this point, we are all training to live well... We are training for life.

Generally, training for life can be categorized into three main goals:

1. To look, feel, and be physically strong - improve overall tissue strength and muscle tone

2. To feel healthy and capable - strengthen neuromuscular and joint function.

3. To be able to make it through each day - build muscular and cardiovascular endurance

Although calling it "training" might sound silly to those who view exercise purely as recreational, the essence remains the same—we are training our bodies when we work out!

So, how do we achieve these goals effectively? While various types and intensities of exercise can yield specific outcomes, specific physiological responses/processes need to be triggered to attain desired results. What are those processes and how do we get them going? Let’s break it down by goal.

*This is in no way a complete summary of everything that happens/needs to happen within our body during exercise (that could take an entire textbook). It is, however, a simple description of what physiological processes need to happen and how to encourage those processes for you to accomplish your goals.

Goal 1: Look, Feel, and Be Physically Strong

In order to build our physical strength and muscle tone, we need to improve overall tissue strength and size. We do so by building muscle. To build muscle effectively, we rely on increased muscle protein synthesis stimulated by physical stress that breaks down muscle fibers. As well (and this is a very important AS WELL), for our bodies to support the process of muscle protein synthesis, our rest and nutrition needs should also be prioritized. As our muscles grow, they develop more contractile proteins which increases muscle size (tone), force production, and overall strength.

While a variety of exercise types can be used to build strength and improve muscle tone, resistance training is, in many ways, the superior method. Resistance training is particularly effective for this purpose as it directly influences hormonal responses that aid in muscle repair and growth. Ultimately, the muscles that were exercised come back bigger and stronger--the tissue is adapting! Paired with progressive overload (gradually increasing exercise intensity) resistance training will most efficiently help continued improvement or maintenance of tissue strength and tone.

To reiterate-- the growth we want to see as a result of resistance training happens during rest. You have to stress your muscles to break them down and you have to rest so they can build back stronger.

Goal 2: Enhance Neuromuscular and Joint Function

Optimal body function requires seamless communication between the brain and muscles. The brain communicates with the muscles via hundreds of sensory and motor neurons per muscle. Exercise improves this communication, enhancing muscle strength, control, movement efficiency, and coordination by improving motor unit recruitment size and patterns, motor cortex signaling, neuron synchronization, synaptic efficiency, and proprioception. Various exercises can achieve this:

• Plyometrics and Sprinting enhance rate of force development by improving motor unit recruitment patterns

• Resistance Training (strength- and power-focused) training the body to recruit more muscle fibers within a motor unit and increases contractile capacity. Larger muscle fibers = greater force production = neuromuscular efficiency

• Balance and Agility Drills stimulate neural adaptations that improve proprioception, reaction time, and movement efficiency. As we age, our proprioceptive awareness will be critically important in preventing detrimental falls.

Maintaining healthy joints and fluid, full range movement can also be supported by exercising through a full range of motion or engaging in isometric holds at different joint angles.

Goal 3: Improve Muscular and Cardiovascular Endurance

It goes without saying that life is better when our heart and our lungs are happy. A well-functioning heart and lungs are essential for overall well-being. Blood flow and gas and nutrient exchange and disposal are governed by these organs. Exercise increases blood flow, aiding in hormone and nutrient delivery throughout the body. Cardiovascular- and respiratory-focused training such as interval training, cross-training, and distance training strengthen the heart, improve circulation, and enhance cardiovascular efficiency. As well, resistance training at intensities that consistently raise our heart rate can be a good option.

Consistency and progressive overload are vital across all forms of exercise to achieve desired outcomes. While exercise consistency and intensity are key, proper nutrition and adequate rest play equally significant roles in day-to-day function.

When we’ve entered the phase of life where we don’t have an athletic competition or milestone of some sort to work toward, training can seem like an endless pursuit. And, honestly, it is. We need to stay consistently active for the rest of our lives. The human body requires specific stress to induce specific responses and it’s helpful to understand what you need to do to see the adaptations you want.

While staying consistent and applying progressive overload to our programming is important, don’t ever forget how much of an impact proper nutrition and rest will have on day-to-day function. Staying on top of exercise, nutrition, and rest will set you up for a life of physical and psychological success.