Essential Considerations of Fitness Program Design

"What we obtain to cheap, we esteem to lightly; it is dearness only that gives everything its value."

-Thomas Paine

The desire for a strong, toned, flexible, lean and highly functional body is universal.   The question of course is what is the best, most effective way to exercise that will lead one to achieve these objectives in the fastest way possible while ensuring maximum safety.

This is a tall order and not one without controversy but let me briefly explain what one must consider when designing a workout to meet these and any other fitness and conditioning goals.

First it is imperative to understand that although there are universally proven and accepted training modalities, the reality is, that to maximize each person's result, a program, based in science and unique to that person would be of greatest benefit. A program that takes into account an individual's health considerations, physical limitations and personal objectives will yield the greatest benefit and ensure no harm is done in the process.

The foundation for any successful fitness program begins with a obtaining a medical history followed by a thorough evaluation of the client's kinetic chain (human movement system).   This is accomplished through a series of exercises designed to identify faulty movement patterns caused typically by altered force-couple relationships. Simply put, you must identify the muscles that are too weak or too tight to move the joint(s) in the proper way. It is important to note that all physical movement originates from the core of the body, typically defined as the body's musculature minus the arms and legs. This movement is the result of a signal from the central nervous system usually defined as the brain and spinal column. As strength, balance and coordination are essential to efficient movement, trainees should be directed to exercise in a way that emphasizes a challenge to ones balance and stability.   Additional tests including a timed step test, timed running, one leg balancing, stretch and reach, supine bridging etc. give valuable insight into the current level of stability, flexibility, strength, core control and cardio vascular condition.

It is then imperative that the fitness professional prescribes exercises that act to integrate the clients movement system.   Integrated rather then isolated exercises are mandated to optimize neuromuscular movement patterns. Predictably distorted movement patterns typically reveal profound weakness and lack of neuromuscular control of the core muscular that is alternately defined as the 29 muscles of the lumbo-pelvic-hip complex.   This is the first area that must be addressed, as it is the stabilizing mechanism for the entire kinetic chain.   It is notable that studies show training on an unstable surface such as a BOSU, stability ball or core board, increases neural excitation leading to increased activation of motor units and muscle fibers.

 

Once an adequate level of core strength is developed, it is advised to proceed to the development of functional (usable) strength utilizing a variety of resistance implements including dumbbells, barbells and cables.   Functional strength training emphasizes training movement or muscle groups to produce a body capable of skilled, athletic, balanced and graceful movement.   This is in sharp contrast to "bodybuilding" exercises that typically emphasize uni-planar, artificially stabilized, machine based, isolated training with a strict emphasis on maximum hypertrophy.   This type of training does little or nothing to address the issues of the great majority of the population who not only want to look better but also, feel, move and function better. Acute variables must be prescribed on a case-by-case basis to ensure the client is neither over nor under stimulated (trained).   In cases of long-term programming, planned intervals (periodization) are used to maximize benefit and prevent burnout.

Additionally, implementation of cardio vascular exercise is crucial to a comprehensive fitness program.   An increasingly challenging, systematic approach to aerobic conditioning will lead to maximum benefit in increasing VO2 max and cardiovascular strength while assisting in decreasing body fat.

In summary when considering the design of a fitness and conditioning program for today's populous, it is vital that the fitness professional possess a strong knowledge of kinetic chain function as well as first hand experience with the general population, which is increasingly in need of specialized fitness programming.   Lastly, it should be noted that the relationship between the fitness and medical professional be as open as possible to minimize any potential problems and maximize client benefit.     

If you found this article to be informative or beneficial, please share it with others who might appreciate its content.   Your comments are welcome and encouraged at pete@petekoch.com

Yours in Health,

Pete