The General Fitness Myth, 9 Exercise-Induced Adaptations & 5 Science-Based Health & Fitness Tip

Welcome back! Here are my 3 highlights for February, all focusing on health & fitness this time:

Mindset & Exercise: The General Fitness Myth

Last year, I decided to run my first-ever 50k ultra-marathon. I put together a training plan and trained for 3-4 months, 5-6x per week.

So I’d say, I was pretty fit – or at least that’s what I thought until I participated in a family swim competition with my husband and kids…

I’m not a swimmer, but I expected to swim 50m without a problem. Boy, was I wrong! After about 25m, my arms and legs felt like lead and I was so out of breath, I hardly made it to the end of the pool.

At first, I blamed it on swimming simply not being my thing. But the next day, I swam 2k without a problem. Sure, skill & technique play a role here, but the more important difference was high-intensity short interval exercise, which my body clearly wasn’t adapted to vs slow, long-duration exercise that my body was well adapted to.

For years, I believed that all I needed to do to stay fit & healthy, was to find ONE form of exercise and be consistent with it. Well, turns out that’s not quite true…

We risk becoming lopsided if we focus too much on just ONE thing (which is true in all areas of your life & business).

If you’re an athlete, those adaptations might be exactly what you want, but if you’re looking to increase your general health & fitness level, you might be better off mixing things up.  

Useful Resources: The 9 Exercise-Induced Adaptations

Wondering what kinds of exercise-induced adaptations your body undergoes and what type of exercise to include in your workouts to achieve your specific goals?

Here are the 9 physiological adaptations in response to exercise (according to Dr. Andy Galpin):

1.    Skill or technique development

2.    Speed

3.    Power (speed multiplied by force)

4.    Strength (maximum amount of force you can produce in one time)

5.    Muscle hypertrophy (increase in muscle size)

6.    Muscular endurance (ability to sustain submaximal efforts over time)

7.    Cardiovascular endurance (ability of the heart and lungs to supply oxygen to the muscles)

8.    Flexibility (range of motion at a joint)

9.    Neuromuscular coordination (ability of the nervous system to efficiently activate muscles)

What do you need more of right now?

If you’re interested in more info about fitness, exercise, and specific protocols, check out this interview on the Huberman Lab Podcast: Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

General Science-Based Health & Fitness Tips

And last but not least, I want to leave you with 5 general science-based health & fitness tips to help you become a fitter and healthier version of yourself this month:

1.    Set specific and achievable goals: Having specific and achievable fitness goals can help keep you motivated and on track. Your goals should be SMART (specific, measurable, attainable, relevant, and time-bound). For example, instead of setting a goal to "lose weight," you might set a goal to "lose 5 pounds in the next month by exercising 30 minutes a day and reducing calorie intake by 500 calories per day."

2.    Follow a structured workout plan: A structured workout plan can help you achieve your fitness goals more efficiently and effectively. This plan should include a variety of exercises that target different muscle groups and fitness components, such as cardiovascular endurance, strength, and flexibility.

3.    Incorporate high-intensity interval training (HIIT): HIIT is a type of exercise that involves short bursts of intense activity followed by periods of rest or lower-intensity exercise. This type of training has been shown to improve cardiovascular fitness, burn more calories, and increase metabolism.

4.    Eat a balanced and nutritious diet: A balanced and nutritious diet is essential for overall health and fitness. Your diet should include a variety of whole foods, including lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Adequate hydration is also important for fitness.

5.    Get enough rest and recovery: Rest and recovery are important for allowing your body to repair and regenerate after exercise. Aim for 7-8 hours of quality sleep each night, and give your body time to rest and recover between workouts. Stretching and foam rolling can also help alleviate soreness and improve flexibility.

If you are looking for a coach to support you, map out a plan for you, and hold you accountable, feel free to book a call with me to see if we are a good fit.

To your success,

Claudia

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