When it comes to fitness, there is a lot of confusion. Why? Because there are basic principles and no hard fast rules. The science of exercise is limited because, frankly, it is nearly impossible to control for all possible confounding variables.
So, what is one to do? Frankly, the best one can do in the circumstances they find themselves.
I will not be emphatic about what is “best”. There probably is no best—other than answering the question: “What works for you?” It is not what works for someone else. It is not the “ultimate workout” in the latest popular fitness magazine. Moreover, it depends on your goals—and your ability to commit to the accomplishment of these goals.
I would begin by saying that one should exercise as often as possible. Yep. The more time you put into training for your goals the greater the gains. “Opportunity cost” will dictate how much and how often one exercise.
The adaptations to exercise are specific—that is, the body system makes specific adaptations to imposed demands. The more specific one trains, ultimately, the greater the gains specific to said training. The challenge, however, lies in the fact that most want or need to train in more than one health-related or motor skill-related component of fitness. Without getting too involved, suffice it to say that the more general the training, the slower the rate of improvement and the less likely one is to be the best (one’s personal best) in any single area of performance. For example, Ashton Eaton holds the world record in both the decathlon and indoor heptathlon events. His performance in any single event would be far from a medal accomplishment. He simply can not train sufficiently in any one event to compare with the athletes dedicated to this single event. Such it is for us as we train for strength, endurance, speed, etc.
So, do the best with what you have to work with. If time is a factor, train when you can fit it in. Break up your sessions to make the most of your time. If you have more general goals, try not to train for everything in one session. Physiologically, you are going to work against yourself. I recommend cardio and strength be done in separate sessions, when possible—different days or different times of the day (e.g., morning v. evening). Split up body parts, if you have to. Maximize where you can. Do the best with what you have to work with. A less-than-optimal workout is better than no workout at all.
We’ll cover more specifics over time. I welcome questions in the comment sessions, should one more specifics addressed in a subsequent post. Until then, be your best today; be better tomorrow.
Carpe momento!
“Know that even when you want to give up or throw in the towel, in the end it will all be worth the hard work.”—Aston Eaton