Part 28 - Improve your body
Last month I gave you the low-down on my philosophy of fitness, with reference to a previous article on developing and maintaining cardiovascular fitness. This time we turn to another area of training - muscular strength and endurance. Once again I'll focus on how to retain your current fitness level, with the possibility of making improvements, without access to the vast array of equipment often associated with this body perfect pursuit.
Story Highlights
- Less Can Be More
- Strength and Endurance
- Travel Training
- Developmental Training
Less Can Be More
Firstly I want like to clarify that I'm not speaking only to the bodybuilders or wannabe bodybuilders out there. Fitness as a general concept is not measured by how much you can lift, how far you can run or indeed by anything remotely sport-specific. No matter whether you are a marathon runner or you fancy yourself as a Gladiator (in the wonderful 1990s Saturday night TV sense), your fitness level is determined by recovery time. Given any two athletes who push themselves to the same relative limit, the first to return to a resting state will be the fitter individual. So on the subject of resistance training, we may all reach overload with different weights, but heavier does not necessarily indicate fitter. The moral of this story is that muscular strength and endurance training is applicable to everyone and you need not look like Hulk Hogan.
Strength and Endurance
So far I have used the words strength and endurance under the same umbrella, but it's important to make the distinction. These two training principles are in fact the two extremes of a continuum; at one end, strength training focuses on the ability to work against heavy resistances for short periods of time, and at the other end we have endurance training, which involves being able to work against lesser forces - but for extended periods of time. A pro at shot putt would take greater benefit in strength training, but a cyclist's job involves much more endurance. Of course, we could all lift zero kilograms forever, so there comes a point at which training effects begin to fade.
At this point I would like to clear up a common myth. If pure bulk is what you are after then the solution lies not at the strength end of the spectrum but in fact half way along. A combination of weight and time is needed to achieve the results that Popeye got from his spinach. But before we talk numbers, let's apply this theory to the subject of travel.
Travel Training
Strength training originates not in the muscle beach world of aesthetics but in the need to boost performance in various physical activities. Returning to my example of the cyclist, endurance training with weights will certainly boost performance, although training purely on a bike will undoubtedly develop the appropriate musculature for the sport. It is this principle that will come in handy when access to training equipment is limited.
Weight training is used to develop strength but the age old phrase: “use it or lose it” is much more widely applicable. Keep in mind two important factors and maintenance is rather simple. These factors are resistance and range of motion. Putting the muscles under stress is necessary, but movement is also key. Furthermore the difference between maintenance and developmental training is quite simply the difference between load and overload. The latter is best described as reaching the point at which you are able to go no further, whereas the former merely translates as - doing stuff.
So, in order to retain your current level of strength, simply take any opportunity to use your muscles. Carrying things, climbing stairs (especially two at a time) and cycling up hills are three good examples, but feel free to experiment. Swimming is another fantastic option, where bigger actions and faster movement will add to the effectiveness of what is in fact a full body workout. Whatever the exercise do not be scared to push yourself. Just think back to the old pain and gain mantra and you're there!
Developmental Training
Finally a quick word about developmental training. When dealing with weights and associated exercises, the spectrum of strength to endurance, relates to the number of repetitions you complete. The mid-way point, between 6 and 18 repetitions is 12 and this is optimal for hypertrophy - the posh word for big guns. Opting for fewer reps will mean that a higher weight is necessary and the focus will be more towards muscular strength. Alternatively overload can be reached over longer periods and with less prescribed exercises, such as cycling and swimming.
So there you have the principles of resistance training and how they can fit into the lifestyle of the traveller. Once again I urge you to take advantage of activity opportunities whenever they arise. This outlook will, most likely have a positive effect on both your fitness and your overall experience of the world.
- David Haw
