The Fundamentals to Achieving Results

Cameron Johnson | 06/18/2024

Being fit looks different for everybody. Both a body builder and an ultramarathon runner are fit, but they look and train differently. That’s why it is important to focus on what your fitness goals are, and tailor a workout plan to you. It’s equally important not to compare your physique and training methods to others without knowing their goals. Regardless of what your goals are though, there are four main factors that will dictate your results: Consistency, Intensity, Time, and Type of exercise performed. 

1. Consistency: The Backbone of Success 

Consistency is the bedrock upon which fitness success is built. It’s not just about working out when it’s convenient; it’s about making exercise a regular part of your routine. Whether you’re aiming to run your first marathon, increase your muscle mass, or improve your general health, consistent effort yields results over time. Research consistently shows that those who maintain a regular exercise schedule are more likely to achieve their fitness goals and sustain them long term (Dishman & Buckworth, 1996). By establishing a consistent, reasonable, and achievable workout schedule, you create habits that reinforce positive behaviors and contribute to overall health. 

2. Intensity: Pushing Your Limits

While consistency sets the stage, intensity determines the effectiveness of your workouts. Intensity refers to the level of effort you put into each session, whether it’s through moderate aerobic activities or high-intensity interval training (HIIT). Higher intensity workouts not only burn more calories during exercise but also stimulate muscle growth and improve cardiovascular fitness more effectively (American College of Sports Medicine, 2020). Optimizing the intensity of your workouts can stimulate growth but also help you avoid burnout and overtraining. 

3. Time Exercising: Quality vs. Quantity 

The duration of your workouts, often referred to as time spent exercising, is another crucial factor in achieving fitness goals. According to guidelines from health organizations like the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, supplemented with muscle-strengthening exercises on two or more days (Centers for Disease Control and Prevention, 2018). It’s also important to factor in the real time restraints you have. Work, family and fun are all important, but you have to set your priorities and find a balance that works best for you while also putting in enough time to stimulate your body to make changes. 

4. Type of Exercise: Train to your goals 

Workouts should be optimized to what you want to accomplish. Hypertrophy training, focused on increasing muscle size, requires a different approach than strength training, which prioritizes lifting heavier weights for fewer repetitions. Similarly, improving overall fitness, such as cardiovascular health and flexibility, looks different than training specifically for an endurance race, where prolonged stamina and aerobic capacity are paramount. Tailoring your workouts to your specific goals ensures that you're training effectively and efficiently towards achieving the desired outcomes for your fitness journey. 

Conclusion

Incorporating consistency, intensity, time spent exercising, and types of exercises into your fitness regimen lays a solid foundation for achieving your health and fitness goals. By prioritizing these fundamental principles, you not only enhance physical fitness but also cultivate habits that support lifelong well-being. Embrace the journey, stay committed, and enjoy the transformative benefits of a balanced and effective fitness routine. 

References:

Dishman, R. K., & Buckworth, J. (1996). Increasing physical activity: A quantitative synthesis. Medicine and Science in Sports and Exercise, 28(6), 706-719. PubMed

Centers for Disease Control and Prevention (CDC). (2021). Benefits of physical activity. CDC 

American College of Sports Medicine. (2020). ACSM's Guidelines for Exercise Testing and Prescription (10th ed.). Wolters Kluwer. 

Centers for Disease Control and Prevention (CDC). (2018). Physical activity guidelines for Americans. CDC 

Haskell, W. L., Lee, I. M., Pate, R. R., Powell, K. E., Blair, S. N., Franklin, B. A., Macera, C. A., Heath, G. W., Thompson, P. D., & Bauman, A. (2007). Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Medicine and Science in Sports and Exercise, 39(8), 1423-1434. PubMed

 Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., & Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334-1359. PubMed 

Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009. Wiley Online Librar