PROGRESSIVE & SYSTEMATIC PROGRAMS
Integrated training is a concept that combines all forms of exercise into one system: flexibility; cardiorespiratory; core; balance; plyometric; and resistance training. It is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance.
However, it is important to note that integrated training principles involve more than a variety of exercises. Additional principles that must be observed include training in a systematic and progressive fashion, training fundamental movement patterns, training with optimal posture, training for optimal range of motion, training in all planes of motion, and manipulating acute variables (i.e., sets, reps, and rest periods).
HOW MUCH PHYSICAL ACTIVITY IS ENOUGH?
The weekly recommendation for resistance training is at least 2 or more days per week with exercises for all the major muscle groups (minimum of 1 set of 8-12 repetitions for each muscle group).
Guidelines also recommend at least 150 minutes (30 min per day, 5 days a week) of moderate-intensity cardiorespiratory exercise, 75 minutes of vigorous-intensity, or a combination of moderate- and vigorous-intensity exercise per week.
Flexibility and neuromotor (balance, agility, coordination) are also recommended at least twice per week.
The key phrase to note is "at least" with more benefits being realized with more activity.
TRAINING IN A SYSTEMATIC AND PROGRESSIVE FASHION
When a house is built, construction companies must use a systematic and progressive approach to ensure its solidity and stability, starting wth the foundation. The outcome would be vastly different if a house was build directly on the ground versus a concrete slab foundation. For example, the walls and roof may become uneven or unstable, thus reducing the overall integrity of the house.
The same is true for exercise. Like a house, the body must also have a solid foundation of fitness before embarking on an intense training regimen. It s illogical and potentially dangerous for a client to attempt exercises that are too advanced or physically demanding for them. It's important to first build a solid foundation that includes appropriate levels of aerobic and muscular endurance, joint mobility and stability, and core strength. This is best accomplished by using a systematic and progressive approach. If an exercise program is progressive and systematic, using a progressive overload approach (increasing the intensity or volume of exercise programs using a systematic and gradual approach), the body sufficiently adapts to the new demands placed on it and consequently becomes stronger and more resilient. Conversely, skipping steps may do more harm than good.
The following program is a general representation of how the progressive, systematic approach described above can be used by clients with the goal of body fat reduction:
Weeks 1-4: Phase One | Stabilization Endurance (3x/week)
Weeks 5-8: Phase Two | Strength Endurance Training (3x/week)
Weeks 9-12: Phase Three | Muscular Development Training (3-4x/week)
Cycle through Phases 1-3 one more time (another 12 weeks). It's crucial to "build a foundation" and prepare the body for the demands of higher levels of training that may follow before moving on to the Daily Workout (a.k.a. The Moxie Daily Fix).