I've lost count of the number of times that I've read carte blanche statements about which form of exercise is best for certain populations or particular goals. Typical ones include, 'cardio is best for fat loss', 'high reps are best for toning', 'high intensity interval training is better than steady state cardio', and 'heavy weights build bulk', amongst many others.
Whilst it is probably fair to say that most of these statements have been true for someone at a given time, is it really as simple as doing what has worked for others, fitting in nicely with their lifestyle so that they reach their own specific goal? And should we be applying these statements to ourselves, all of the time? The answer is almost certainly a resounding, no.
If we assume that we're talking about general health and fitness goals, rather than sports specific fitness, any movement or exercise that gets your heart rate elevated and makes you feel good has got to be a good thing. I also think that for those of us with general fitness in mind, it is hugely beneficial to do a variety of things that provide us with different elements of health and fitness.
But do we need equal amounts of all of it? And, if we assume that we do not, how do we know what to include and when? A starting point might be to consider a basic hierarchy of fitness, which outlines five key elements of general fitness, listing them in order of priority. Whilst it is true that we will all have a different set of circumstances and different reasons for keeping fit, most of us will benefit from some of all of the five elements, depending on our starting point, time available, likes and dislikes.
1. A balanced diet
Overall I may disagree with statements such as, 'its 80 per cent diet, 20 per cent exercise', or that 'you don't need to exercise to lose weight', there is an element of truth to both. Nutrition and exercise are both equally important in my opinion, but the reason that I would put diet first in the hierarchy is because what, when and how much we eat will determine our overall health and the foundation upon which we have to exercise. Regardless of goals and level, nutrition should be our number one priority.
Overall I may disagree with statements such as, 'its 80 per cent diet, 20 per cent exercise', or that 'you don't need to exercise to lose weight', there is an element of truth to both. Nutrition and exercise are both equally important in my opinion, but the reason that I would put diet first in the hierarchy is because what, when and how much we eat will determine our overall health and the foundation upon which we have to exercise. Regardless of goals and level, nutrition should be our number one priority.
2. General daily activity
Perhaps more important than structured exercise is our level of general activity, or our activities of daily living. The more we can move the better. We are not designed to be sedentary and walking, carrying and playing are an often overlooked part of fitness and wellbeing, which almost all of us could do more of. I cannot tell you the amount of times that I've seen people go away on holiday for example and come back leaner and fitter, despite eating more and going to the gym less. How so? They almost always move a lot more, stress less and get some sunshine - all things that many of us do not do enough of.
Perhaps more important than structured exercise is our level of general activity, or our activities of daily living. The more we can move the better. We are not designed to be sedentary and walking, carrying and playing are an often overlooked part of fitness and wellbeing, which almost all of us could do more of. I cannot tell you the amount of times that I've seen people go away on holiday for example and come back leaner and fitter, despite eating more and going to the gym less. How so? They almost always move a lot more, stress less and get some sunshine - all things that many of us do not do enough of.
3. Resistance training
For most of us, our motivation for keeping fit is about more than simply looking good, it is about longevity, sustainability and overall quality of life. Sure, we like the aesthetic pay off that comes from eating well and moving more, but it is not the be all and end all. Assuming that we are moving daily (as above), I would place resistance training above structured cardiovascular exercise, because it will help us gain or maintain strength and muscle mass, both of which can decline with age. This can take many forms, but anything that we can do to maintain our strength, muscle mass and bone density is a positive.
For most of us, our motivation for keeping fit is about more than simply looking good, it is about longevity, sustainability and overall quality of life. Sure, we like the aesthetic pay off that comes from eating well and moving more, but it is not the be all and end all. Assuming that we are moving daily (as above), I would place resistance training above structured cardiovascular exercise, because it will help us gain or maintain strength and muscle mass, both of which can decline with age. This can take many forms, but anything that we can do to maintain our strength, muscle mass and bone density is a positive.
4. High intensity interval training
High intensity interval training is the current darling of the fitness industry, with people asserting that it is far superior to traditional steady state cardio (for fat loss). In truth, all forms of cardiovascular training, unless done to extremes, are beneficial, but the main reasons that I would place high intensity cardio exercise above lower intensity training are time efficiency and muscle maintenance - both a huge plus for most of us. It is worth remembering however, that not everyone is ready for or suited to more intense forms of exercise, and we should choose our approach accordingly.
5. Low intensity steady state cardio
Although the last of the five pillars, I am a big advocate of lower intensity steady state cardiovascular training. It has fallen out of favour in recent times, because it has been shown to be less effective than higher intensity exercise for fat loss. However, we must not forget that low to moderate intensity exercise brings with it a host of physical and mental benefits, which cannot be underestimated. It is true that it is time consuming and can be boring, but used appropriately it is hugely beneficial, particularly for overall health, for those new to exercise and when used as an active recovery tool for more seasoned exercisers.
Although the last of the five pillars, I am a big advocate of lower intensity steady state cardiovascular training. It has fallen out of favour in recent times, because it has been shown to be less effective than higher intensity exercise for fat loss. However, we must not forget that low to moderate intensity exercise brings with it a host of physical and mental benefits, which cannot be underestimated. It is true that it is time consuming and can be boring, but used appropriately it is hugely beneficial, particularly for overall health, for those new to exercise and when used as an active recovery tool for more seasoned exercisers.
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