Exercise vs Activity
Properly performed exercise is one the most valuable forms of possible human activity. But, they are not synonyms. Activity is any type of movement, exercise, is movement with a purpose. Throwing these two together can be dangerous. We often think that simply because we did some activity, walking, running, some type of physical labour, that we "got our exercise", this is false. Exercise, if defined properly, is a form of movement that considers many other principals. Specific adaptations to imposed demands (said principle) is often the most overlooked factors of exercise. There is a vast difference between going for 20 minute walk and doing a 90 second set on a MedX leg press to momentary muscular failure. There is also a vast difference between being an athlete who practices 3 days a week, plays 2, and trains on top of that doing explosive and uncontrolled movements, to the athlete that trains very infrequently in the season, and focuses on tissue development and structural changes in the off season, focusing on prone injury areas and weaknesses along the chain of muscle using special isolation tools and medically designed strength training equipment.
How potent, concentrated, or essentially intense are your medications? Does it matter? Of course, too much can cause toxicity, and even death. Exercise acts on the same principals, considering the potency, total amount (volume) and how often (frequency), and if this is not respected, like medication, will cause toxicity, and eventually, premature death. Like any stress, exercise, is in fact a negative (even though we receive positive adaptations). We are essentially "inroading" or more simply "digging" into the tissues of our bodies. With proper rest and nutrient absorption we will be able to remodel the tissues and at least compensate, ideally overcompensate (the body preparing for another stressor). Inappropriate exercise either does not provide the appropriate stimulus to allow for a response, or does not provide a sufficient environment to appropriately recover. Appropriate exercise, will place a demand on the body that will require it to physically adapt, creating a semi permanent architectural change in the tissues (harder, stronger and sometimes larger). Many forms of "exercise" or simply the "dose" simply do little to stimulate these changes, making one resort to more frequency or volume, possibly generating short term results, but very minor and short lived.
The broad ranges of recommendation within the exercise industry simply reflect the lack of intellectual leadership and standards of most certification bodies, which results in an "everything goes" service industry, confusing and frustrating most potential trainees, leaving them sedentary. The basic principles- volume, intensity, frequency, SAID (specific adaptions to imposed demand), and diminishing returns, while considering the individual must be understood if we plan to have continuous positive results. We wouldn't take any medicine half hazardly, why do we treat exercise this way?
Fountain of youth
Nautilus Bulletin #1 Thanks to www.arthurjonesexercise.com
Nautilus Bulletin #2 Thanks to www.arthurjonesexercise.com