By Lillian Khanna
Fitness is a very broad term for the ability to execute daily activities with strength and endurance with the end goal of managing diseases and stress. The level to which you define success varies based on personal opinions, goal physiques, or the pursuit of feeling “good” which makes the journey incredibly individualized! The best way to determine what you should be doing in the gym and to measure your progress is to figure out your end goal – in your day to day life.
For the stay-at-home mom who spends most of her day chasing little ones around, picking them up and cleaning the house, functional fitness is the key. Training functionally means training to engage your core and make the activities and movements you do in your everyday life less likely to injure you or feel so bad and straining. It’s valuing exercises that engage multiple muscles at once that requires your balance and coordination. Carrying a baby on your hip and 4 bags of groceries in the other hand are similar to the “farmers carry” which engages your core, legs and arms by carrying a weighted plate in each hand and walking a particular distance with your shoulders back and head facing straight forward.
For the full-time sedentary desk worker who spends the majority of daylight hours at the computer, getting your blood moving and heart pumping is very important with cardio. Cardio does not mean running and especially not running a marathon every day. Cardio can simply be walking at a pace that breaks a light sweat on the treadmill (maybe even with a little incline). Running can be very difficult on the knees and joints and is really out of touch as an introductory cardiovascular movement. Get a supportive pair of shoes (avoid flat-footed shoes) and try to get in 10,000 steps each day. Take a walk outside, go with your friends or girlfriends, listen to a podcast. Make it enjoyable!
For the new and eager teen to early adult who is looking to build muscle and strength, weightlifting is the ideal activity. Figure out how many days a week are feasible for you to get to the gym and build a split from there. My favorite one is chest/back, shoulders/arms, legs and I rotate through that list twice a week for a total of six days each week and one rest day. If you plan on going three days a week, I would recommend three full body days. Any more days after that, I would focus on a dedicated split.
Moving your body is important no matter your identity. If you fall anywhere between the three “avatars” it’s ok, your goal is to be active in a way that feels good for you and yields the results you want so that you stay motivated. Figure out what you want to get out of it and work backwards from there.