This quote from Bruce Lee encapsulates the principles of my training ethos.
Whilst I have nothing against properly-planned intensive exercise periods as a part of the pathway to certain fitness goals, I am a firm believer that consistency in activity over a greater period will lead to more long-lasting benefits.
For most of us, our objective is to reach and maintain a level of fitness for our health and wellbeing to be the best it can be. There is a few out there who are training for competitions and events, for whom shorter term coaching will get them ‘competition ready’. This is different to ‘functionally fit’ or ‘changing lifestyle’. These goals are usually longer-term and set with an aim to ‘maintain’ (as opposed to ‘competition ready’ which is a peak-condition an athlete doesn’t maintain outside of the event period).
So, for fat loss, lean muscle gain and improving health and fitness – if you can maintain a consistent exercise programme and cultivate healthy routines (See The Science of Habits) then you’re giving yourself the best chance to achieve (and stick with) your goal.
Consistency doesn’t mean that you stay at a certain level. It provides impetus to encourage you to raise the intensity, volume or load of the activities which you undertake. As you train, the physiological effects of adaptation are happening – your body and mind is “acclimatising” to the challenges it is facing through progressive overload. Therefore as you move through your programme over the weeks/months, you gradually are able to go for longer/train heavier/move quicker. (this explains why progress stalls for those who are inconsistent with their exercise and then they get frustrated!)
The same applies not only to exercise but, of course, to diet.
In addition, consistency of exercise has been shown by research* to help improve mental health in that it can improve both the quality and quantity of sleep; lower depressive symptoms; alleviate anxiety and reduce inclinations towards addiction.
Consistency or Intensity
It is generally accepted that workouts based on short-term intensity are capable of delivering rapid results. Indeed, varying intensity within a properly-planned workout can depict positive outcomes, but consistency of physical activity (even at a lower level) is a vital ingredient of any sustainable progress.
Aiming for a consistent approach to fitness leans towards a need for discipline and a PT is in the perfect position to offer a structure which will help you adhere to the pattern which is appropriate to your needs and aspirations. A PT-designed routine should allow room within it to adapt and adjust to the idiosyncrasies of everyday life e.g. work requirements; family pressures; school demands; health issues etc.
In other words, consistency encourages a resilience which “finds a way” to accommodate your fitness commitments. Just like any other part of your daily/weekly routine, your training should be threaded in to your schedule without excuse.
A small example: An interesting study discovered that research assistants who undertook six bicep curls per day for five days showed greater improvements in muscle size and strength than those who did all 30 repetitions in one day.
One final endorsement of consistency: according to ‘exercisepick.com’, “(Consistency) is the cornerstone of any successful fitness journey. It can unlock your full potential and help you achieve your fitness aspirations”.
Research and Acknowledgements
Personal Trainer 