What does Activity even mean?
Summary: What Do We Mean by Activity?
Welcome to the first of many Monday posts all about Activity. Think of this as your weekly dose of motivation and actionable tips to get your body moving in ways that not only feel good but also set you up for long-term success.
When we talk about Activity at Fitable, we’re focusing on movement that builds a body capable of taking on whatever life throws at it—whether that’s joining a friend for a run, exploring a new trail, or crushing a pickleball game with confidence. Activity goes beyond just gym time. It’s about strength, flexibility, conditioning, agility, balance, and so much more.
While my personal training style leans toward cross-training (with some definite CrossFit vibes), we aim for an even broader approach. Why? Because true fitness isn’t about specializing in one thing—it’s about being ready for everything so you can enjoy anything.
Today’s Topic: Variety is the Spice
You’ve probably heard slogans like “constantly varied functional movements executed at high intensity” from popular programs like CrossFit, OrangeTheory, Barry’s, or F45. These programs have done a fantastic job of making fitness accessible and effective for many. And they truly are great—they form the cornerstone of my own activity profile.
But today, we’re exploring why relying solely on this style of training may leave some important gaps—and how to create a more balanced approach to movement.
Why HIIT Training Isn’t Enough
- Missing Out on Other BenefitsHIIT tends to prioritize strength and conditioning but often overlooks other key elements of fitness, like flexibility and endurance. (To be fair, CrossFit’s original programming included 10K runs and other less intense workouts fairly often, but that’s far less common in the federated approaches many individual gyms adopt.)
- Mind-Body ConnectionHIIT is intense—sometimes too intense. Slower-paced activities like yoga or long walks allow your mind to sync with your body, improving focus and reducing stress. These moments of mindfulness are just as vital as crushing a workout. (More on this during our Friday Mind-Body posts.)
- When We Say Varied, We Mean ItThe human body is an incredible machine. While each of ours is different, variation builds both muscular and mental competence, ensuring your body is ready not just to perform but to enjoy whatever the day brings.
What to Do About It
1. Find Your Core Four:If you work out 2–3 times per week, don’t try to squeeze everything into your schedule at once. Instead, pick a handful of activities that excite you and mix them consistently. For instance, combine yoga, strength training, a sport like tennis, and an occasional OrangeTheory class. Repeating these activities often enough will allow you to track progress while keeping things interesting.
2. Expand with Frequency:If you’re training 5–6 days a week, you’ve got room to experiment. Throw in something completely new once a week—a dance class, swimming, or even an outdoor obstacle course. The more frequently you train, the more flexibility you have to incorporate variety without sacrificing gains in specific areas.
3. Track Progress Thoughtfully:Even with variety, build-in checkpoints. For example, if yoga is part of your plan, notice whether you’re holding poses longer or feeling less tight after workouts.
A Small Request
At the end of the day, life is too short to force yourself into miserable workouts. Yes, activity matters. Yes, a variety of activity matters. But above all, find things you love doing. Approach them with excitement and gratitude, and I promise you’ll get even more out of the time you spend moving your body.
Specific Training Goals? Read This
Training for a specific event, like a half-marathon or triathlon? Your routine will naturally lean toward the demands of that goal. However, don’t forget to integrate some complementary activities. Yoga can improve running form and recovery, while strength training helps swimmers generate more power. Variety can still enhance single-mode performance when applied strategically.
This Week, Join Me and Try This:
Isometric Lunge Holds. Iso-what? This is a great place to start because, despite being a fantastic exercise, there’s very little movement involved. And you can do it just about anywhere.
Alex
There are tons of videos demonstrating Isometric Lunges (this one is only 15 seconds long), but here’s a breakdown of how I like to do them:
- Enter a lunge stance, with your trailing knee hovering just above the ground. (You’ll probably think your knee is lower than it actually is—check!)
- Keep your torso upright and your body reasonably tight. You don’t need to be completely tense, but avoid being a wet noodle.
- Accumulate 5 minutes on each side. Break it down into sets of 30 seconds or more. Ideally, work up to two 2.5-minute holds per leg—or longer!
Pro tip: As the burn sets in and it becomes almost unbearable, I’ve been known to start clapping to keep myself going. Let me know what works for you—and good luck!