How Do I Know Which Level Of Training Is Best For Me?
When we make the decision to do physical exercise, there are three important points to consider:
Our Clinical History
Our Current Physical Condition
From these points, we can determine our PHYSICAL LEVEL and, subsequently, our TRAINING LEVEL. In this first part we will focus on describing how we can find our Physical Level. In the next Fitness Blog (PART 2), we will focus on defining how we use this when determining the correct Training Level for each person.
Our OBJECTIVES are determined by what we want to achieve or by the recommendation of a specialist. However, these objectives must be clearly defined, preferably measurable and really achievable.
The most common goals, when we want to start doing physical exercise, are:
1. Achieve Rehabilitation: When we want to recover from any injury or disease that has affected our Neuromotor System.
2. Take Post Rehabilitation: It is the path followed by those who, after rehabilitation, have not yet achieved the performance they were used to before the injury or illness.
3. Get Into Better Physical Condition: When we want to increase some physical capacity - be stronger, have greater resistance to fatigue, improve our ranges of movement, achieve more coordination, etc.
4. Improve Physical Appearance: When we simply seek to follow some aesthetic stereotype that gives us self-esteem and personal satisfaction.
5. Achieve Superior Sports Performance: The goal that we pursue when we are dedicated recreationally or professionally to a sports discipline: soccer, basketball, swimming, running, cycling, etc.
6. Decrease Stress: For all those who seek relief from everyday routine pressures and wish to free themselves from today's fast pace lifestyle.
Our CLINICAL HISTORY is based on all those illnesses, diseases and injuries that we have and have had throughout our lives and that may present any current impediment to carrying out any physical activity.
For example, a person suffering from fibromyalgia will have very limited mobility, presenting serious difficulties in performing some exercises.
Our CURRENT PHYSICAL CONDITION tells us how well our ability to perform certain physical activities and our body composition are in accordance with our age and sex. It must be measurable in order to establish a Specific Level and a General Level. To do this, we rely on different physical tests. The main ones are:
Body composition test: It tells us the percentages of lean and fatty tissue that we have.
Example: A 20-year-old man with a 20% body fat index is Overweight, while a 50-year-old man with 20% body fat has a Good percentage.
Cardiovascular Endurance Test: It shows us how efficient our circulatory system is to carry out different physical activities. This test also indicates the functional age of our heart.
Example: A sedentary person of 30 years can have the heart function of a person of 50 years, while a very active person of 50 years; can have a heart with the functionality of a person in their 30 years!!!
Test of Muscular Strength: It describes how much weight we can move with our bodies. We usually refer to it in terms of our own body weight.
Example: A 70kg person who can push 35kg with his arms, we say that he moves 50% of his own weight.
Muscular Endurance Test:It tells us how long we can endure the same movement.
Example: A person who can run 10 km has more resistance than a person who can only run 3 km.
Flexibility test: It tells us about the amplitude of the movements we make with our body.
Example: A person who can touch his feet without flexing his knees has a better range of motion in his hip than a person who cannot touch his feet.
Depending on the results of these tests, we find that we can be in one of several levels of Physical Condition:
1. Poor: Our body composition and our physical abilities are at the worst possible levels. We require immediate actions to improve our health and bodily functionality. We must be well guided and supervised by a training specialist.
2. Minimum Acceptable: Our Current Physical Condition is in a red spotlight that requires prompt attention. It is very important that we seek the support and advice of a physical health professional.
3. Average: At this level we share our Physical Condition with the majority of the population of our same age and sex. The big problem is that, today, the majority of people in our societies have a Physical Condition below what we consider “Healthy.” For that reason, it is important that we take actions supervised by a specialist to improve our physical condition.
5. Good: Being at this level, we will begin to improve our quality of life, reducing health risks and achieving greater personal satisfaction. We will require regular physical tests with Professional Trainers to update us and maintain our health.
6. Excellent: Congratulations! We belong to a select group of people who take their health very seriously. We have the discipline to reach our goals, and we have had the correct orientation to get to where we are. But we must not lower our guard. We still have many years ahead to continue taking care of our health and our body. Let's continue to exercise and get advice from experts who help us maintain our excellent physical condition.
We can conclude that the first part to determine our LEVEL OF TRAINING is knowing OUR OBJECTIVE, considering our CLINICAL HISTORY and evaluating our current PHYSICAL CONDITION through the correct use of physical tests. The above will indicate the PHYSICAL LEVEL in which we find ourselves; what exercises we should and should not do and, based on this, we can be properly advised by a professional to start our physical training.
In our next Fitness Blog (Part 2) we will see the different LEVELS OF TRAINING and how knowing our PHYSICAL LEVEL helps the Professional Coach to determine what the optimal level is for us.
Remember…YOUR PATH TO HEALTH STARTS HERE…a small change today can mean a big impact tomorrow.
Healthy Options Market...helping you begin your journey to a healthier new you, with the best superfoods and health products that Mexico has to offer.
The opinions expressed in this column are not those of Healthy Options Market. Individual articles are based upon the opinions of the respective author, who retains copyright. They are solely intended to spark discussion and the thought process behind issues pertaining to general health, wellness and are for sharing knowledge and information on research only. They are not medical advice. Always seek the advice of a Professional Healthcare Provider when making any decisions regarding your health.