I can’t say it enough: You need a goal. The more specific your goal, the more likely you are to be successful. Read more about setting a S.M.A.R.T. goal here. Your goal will be either health, fitness, or performance based.

Training for Performance:

You have performance-based goals if you are training for a sport or an event, like a marathon, an obstacle course race, or weightlifting meet. You are an athlete and you probably have a coach (in-person or on-line). Your training, nutrition, and recovery support your performance goals. You make sacrifices for the sake of your training and the sport you love.

If you are like most of the population, you are not a competitive athlete. You are training for health and fitness. You are the reason I do what I do: I’m here to help you getting healthier and fitter. The good news is, you don’t need to train for a marathon or miss out on life to be healthy.

Training for Health:

For adults, The American College of Sports Medicine (ASCM) recommends:

• Strength training 2-3 days each week with 2-4 sets of 8-12 repetitions per exercise (10-15 repetitions for middle-aged adults).

• Cardiorespiratory training at least 150 minutes each week (30-60 minutes of moderate-intensity exercise over 5 days or 20-60 minutes of vigorous-intensity exercise over 3 days).

• Flexibility exercises at least 2 or 3 days per week.

• Neuromotor exercises or functional fitness 2-3 days per week, 20-30. Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai chi and yoga) to improve physical function and prevent falls in older adults.

You can be healthy with 2-3 days of basic strength training, a brisk 30-minute walk serval times each week or a few Zumba or Cycle classes, and 2-3 yoga classes each week.

Do you like more of a challenge? Want to see some muscle definition? Enjoy picking up heavy weights? Motivated by a bit friendly competition with your workout buddies? Being healthy is important to you, and you are also training to be fit.

Training for Fitness:

You enjoy seeing your squat numbers go up, but you’re not willing to miss your kid’s recital for leg day. You want to look good, but not if it means never eating pizza again. You stick to your training routine and make progress, but you don’t feel guilty taking a rest day or a vacation. Your training, nutrition, and recovery support not only your training at the gym, but more importantly, your real life beyond the gym walls.

What are you training for? What’s important to you? Answer these questions to reach your goals faster!

Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one.  She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com

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