The one you’re not doing. Seriously, if you’re an anaerobically trained power-athlete, then aerobic training will kick your butt. If you’re an aerobically trained athlete, then shorter and more intense exercise will kick your butt.
Every training protocol works for awhile. Anything.
If you aren’t exercising at all and start exercising, then even the most low-intensity exercise possible will still create a training effect. At some point, the body will adapt to this stimulus, and some variable will need to be tweaked to continue seeing results. This could be the intensity, duration, or frequency of the exercise(s), or a multitude of other factors that relate to the overall structure of a program.
This is part of the reason why training protocols like P90X or Crossfit work, but aren’t optimal. The loading (aerobic intensity, weight of exercise, volume of exercise, etc.) is completely arbitrary. I’ll admit that in my limited viewing of P90X that the program seems to be somewhat adjustable to different fitness levels, but it’s still really arbitrary. 1 hour of work is an arbitrary duration. 5 pounds is an arbitrary load. 20 reps is an arbitrary number.
Training should be specific and appropriate. Arbitrary loads may be effective for a time, but a specific and appropriate training protocol will always be a more optimum route.
I will certainly write more about this in the future. In the meantime, try to select a program written by a qualified professional that has a built in mode of progression, and seems appropriate for your experience level. If you'd like to discuss your training with me personally, you can email me through this blog, or stop by Wilson's Fitness in downtown Columbia, MO and schedule an appointment.
-Corey
Passion Trumps Everything -Dave Tate
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