The Optimal Approach to Working Out

While there is not a quintessential workout formula or a routine that fits everyone, there is a correct way to approach physical fitness. Optimizing each workout is the result of proper preparation and execution, rather than performing certain exercises.

These three tips for approaching physical fitness are from fitness professionals based in Maryland and Virginia.

Tip 1: Consistency

“In my experience, I think people try to approach [fitness] like it’s gotta be this world changing thing,” said Marcus Lee, owner of PureFire Yoga in Bethesda. “But I think the workout that people will receive the best results with is the workout they will consistently do.”

Lee played Division I football at Towson University and tried out for multiple NFL teams, including the Washington Redskins and Carolina Panthers. Having worked with a number of high-level trainers and athletes, he has become a proponent of approaching workouts in a way that is individually-suited. Generally, Lee believes it is most effective for people to make fitness a part of their lifestyle by easing into a routine.

“The result is key, but I think if we can commit to something on a more consistent basis that we know is going to be for us, we can take that for the rest of our lives,” Lee said.

Mike Zarro, an assistant professor of physical therapy and rehabilitation science at the University of Maryland, Baltimore, conveyed a similar message.

“If you’re missing workouts, you’re not going to get the improvement that you’re seeking,” Zarro said.

Tip 2: Mindset

Through his passion for power yoga, Lee has gained an appreciation for being present in his workouts. He described this approach as “conscience movement with intention.”

“The best way I can describe it is paying attention to what you’re doing, as opposed to just doing the movement to just check it off the list,” Lee said.

This approach enables people to be mindful of the results they’re hoping for and helps them perform each of their movements with purpose.

Dr. Evan Brody, a sports psychophysiologist and lecturer of kinesiology at the UMD School of Public Health, is also a proponent of mindfulness.

“I think that so many people are just rushing from one thing to the next,” Brody said. “As opposed to really taking a moment and composing yourself.”

Mindfulness helps people let go of thoughts not relevant to the workout and focus on factors that are within their control. Brody emphasized clearing the mind of self-doubt and daily stressors that cause anxiety, as anxiety can lead to muscle tension and result in a less productive workout.

Tip 3: Priorities

Dan Pham, a RecWell personal trainer and a senior kinesiology major at UMD, emphasized prioritizing healthy habits in everyday life, namely sufficient sleep, stress management and proper nutrition.

“There’s no little tips and tricks that are going to get past an [intelligent] sleep schedule, or a very stressful life, or a poor diet,” said Pham.

It is important to understand that these variables are controlled by the individual. Knowing which factors are within the your control and which are not is paramount to establishing the proper workout mindset.

People often workout to reduce body fat. While it is the decision of the individual to lose fat, determining the area of the body that loses fat first is outside the individual's control. Similarly, while the individual has control over how much to develop a certain muscle, he or she can’t control how the muscle is shaped. Factors like these are determined by genetics.

Pham explained this using abdominal muscles as an example.

“Anyone can work their ab muscles, anyone can develop their ab muscles, anyone can lose fat to reveal their ab muscles,” he said. “However, the shape they take, sort of the symmetry and how they work, that’s dependent on just genetics.”

People can’t choose to win the genetic jackpot, but having consistency, the right mindset and set priorities is a recipe for success.