When it comes to physical fitness and achieving your health objectives, the terms “exercising” and “training” are often used interchangeably. There is, however, a subtle yet significant difference between the two. Accepting this disparity can help propel you closer to your health and fitness aspirations. Delve into the dissimilarities between exercising and training to better understand why this distinction matters and what it means to you.
Exercise: The Act of Physical Activity
Exercise encompasses any form of physical activity performed to enhance overall fitness levels, burn calories, or move your body. Common exercise activities include running, hiking, cycling, or attending fitness classes.
The term “workout” is used in both exercise and training to denote a scheduled event that produces physical stress. Exercise and training both utilize workouts, but the intention behind them is fundamental to the difference we are discussing.
Exercising is characterized by a more spontaneous and casual approach. While it undoubtedly yields numerous health benefits, it lacks the strategic intent and specific objectives associated with training.
Training: Purposeful Pursuit of Objectives
Training, on the other hand, embodies a more structured and objective approach to physical activity. It involves a systematic and progressive plan which aims to measurably improve performance, develop specific skills, or achieve predetermined targets. While athletes may engage in a training program for performance enhancement, a progressive program is beneficial to maintaining and developing the specific attributes that lead to a long, healthy, and active life.
As humans, we are like athletes in the decathlon of life. We all need sufficient strength, mobility, muscle mass, and cardiovascular output to be healthy and thriving. An unfortunate side effect of aging is that the rate of decline in these areas increases. The need for a training program is further justified because of this fact. It will provide us the opportunity to hedge the odds in favor of twilight years defined by energy and vitality.
You might ask “can’t I just exercise to gain strength and muscle?”. You definitely can, however this approach is inefficient. The elongated timeline to achieving measurable results often leads to a loss of motivation which in turn translates to a drop off in consistency. Training programs can be utilized to deliberately improve these qualities with proper exercise selection, intensity, sets, reps and more. Properly managing these variables is key to ensuring the minimum effective dose of stress our bodies need to develop. An understanding of some basic physiological principles helps make the case for training programs.
The basis of training is the stress/recovery/adaptation cycle, which can be found in all organisms’ relationship to their environment. When a specific demand or stress is imposed on the body, the body responds by adapting and making physiological changes that better prepare the body to deal with that same stress in the future
One of the most important attributes of training versus exercise is that the physiological adaptations can be quantified – measured with an objective metric and compared against pre-adapted baseline levels. Without objective metrics and data, it is nearly impossible to judge the effectiveness and efficiency of a given program.
Key Differences:
1. Clear Objectives
Without specific objectives, exercising can lead to plateaus in fitness and a subsequent drop in motivation. Many will turn to the latest fitness fad or exercise program to try and break through the proverbial brick wall, only to get caught in a cycle of random workouts and activities.
2. Structure and Planning
A training plan will often be periodized, meaning there is planned manipulation of training variables (loads, sets, reps, intensity) in order to maximize adaptations and prevent the onset of overtraining syndrome. This doesn’t mean that every training plan should be periodized, rather that failing to plan is planning to fail. The specific intention of the training plan, whether that’s to gain strength, endurance or muscle (just to name a few) will dictate the details of the plan.
3. Intensity and Focus
Knowing the proper intensity to train at depends on the desired objective, experience level, current health and many other factors. Without sufficient intensity, your body will not be stressed enough to cause any significant physiological adaptations. Too much intensity too soon and you risk overtraining or injury.
4. Measurement and Progress Tracking
Accurate recording of weights, sets, reps and intensity can be tedious, but it is absolutely essential for making continued progress. Every week is a chance to improve and when you see that progress it’s very motivating.
5. Accountability (From a coach or program)
When aided by an expert coach, a thoughtful training plan factors in the trainee’s reality, lifestyle factors and stress levels to help reduce the potential for overtraining and optimize recovery. Besides saving you the significant amount of time it takes to create a proper training program for your objectives, a good coach can tie together all of the above into a program that delivers great results safely and efficiently, while including enough novelty and variety to keep motivation high.
The Distinction Matters
Understanding the difference between exercising and training is crucial for optimizing your health and progressing along your fitness journey. Determining the most suitable approach is predicated on a definition of your objectives and an understanding of your level of commitment to reaching them.
We understand that the most difficult part is often choosing your main objective. With so many unknown variables – how long it will take to see results, scheduling time to train, equipment availability, it can be difficult to narrow things down. Choose just one or two objectives to start with to increase the likelihood of adhering to the program.
It is important to recognize that success in training comes from enjoying the process. When you enjoy the process, you make it a part of your lifestyle and mindset, which is key for getting through the rough patches you will undoubtedly experience.
As you immerse yourself in the process, your self-esteem and identity will be positively impacted as well. You won’t be someone who just exercises without necessarily making a commitment. You will be someone who trains hard for a lifetime of health and longevity so that you can have the energy and strength to tackle whatever life throws at you. This mindset is infinitely more rewarding and satisfying, especially when it influences loved ones to follow your lead.
Conclusion
While exercising and training both contribute to improved health outcomes, when we prioritize training, we are making a commitment to improving ourselves, instead of merely checking a box. Your time is valuable which is why making every movement and exercise count with the right intention matters. Training and aging are both processes that are a culmination of a lifetime of choices. By making the right choices we can literally reverse the aging process and set ourselves up for a long and healthy life. Through the mindset of training, we get to know our strengths and weaknesses, seek small wins along the way while also looking, feeling and performing your best. Training is a lifestyle and when you derive satisfaction from achieving an objective, it makes the hard work and commitment worth it.
Kristin Pampeyan
Trainer
Spirit Animal: Bumblebee
What I love about FiT: That everyone is invested in the community whether it’s by hosting additional activities or sharing knowledge. It’s all to make each other better and help out the clients.
Favorite sports: Swimming and Softball
Dae-Von Bishop
All the way from East Palo Alto, Dae-Von was an avid basketball player and fan since the age of 10. From Eastside College Prep to Sonoma State to Foothill where he received his AA in psychology. Dae-Von developed a passion for training and helping others stay active and healthy after a bad ankle sprain in high school that occurred during the basketball season. Dae-Von received training the following summer at The Riekes Center, leading him to have a healthy senior year season as well as making 2nd team all league.This is what inspired him to become a trainer and help other athletes stay in great shape. At 20 years old, Dae-Von’s personal training journey began at The Riekes Center, and he hasn’t looked back since.
Dae-Von holds certifications in personal training through NASM, archery, as well as speed and agility and weightlifting both through NSPA. He even will do some basketball skill development on the side for young hoopers. His goal is to help people stay as fit and active as possible with little to no complications. I love training groups of athletes in either middle or high school. Those age groups tend to be the best time for athletes to get faster and stronger, as well as they begin to understand movement patterns which allow them to perform at an elite level. There is also a natural competitive aspect of training in groups that pushes kids to go harder during drills.
In his free time, you can find Dae-Von shooting hoops, working out, playing video games, spending time with friends, trying new foods(as long as there is no avocado), or hanging out with his frenchie, Trouble.
- Personal Trainer (NASM)
- Certified Speed and Agility Coach (National Sports Performance Association)
- Certified Weightlifting Coach (National Sports Performance Association)
- Archery Lvl. 2 (USA Archery)
Megan Justice
Jon Angeles
James Frederick
Trainer
Spirit Animal: Orca
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- Dynamic Variable Resistance Training (DVRT) Level 1 Certification
- Certificate in Nutrition (FAB Academy)
- Certificate in Applied Stretching Theory and Practice (FTP)
- NASM-CPT
Jake Verhulp
Hannah Golden
Serena Earwicker
Operations Manager
Spirit Animal: Owl
Contact
Serena manages the day-to-day operations at FIT. If you need help with something apart from training, she is the one to get it done.
Outside of FIT you will find Serena hiking, biking and playing at the beach with her family.
What I love about FiT: FiT is welcoming and supportive to all. It feels like a hug, a sweaty one. Haha
Favorite sports: Anything I get to see live! Love the energy.
Tracey Downing
Owner
Spirit Animal: Owl
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Tracey Downing has dedicated her life’s journey to empowering individuals to discover newfound confidence in their physical abilities and take command of their long-term well-being. Together with her husband, Thom, she established FiT, a health promotion company, in 2000, impacting numerous lives by guiding them towards positive lifestyle shifts and instilling the importance of prioritizing their health.
Her academic journey at the University of Michigan, where she graduated with a degree in Kinesiology, was complemented by a vibrant period of exploration. Tracey’s adventures took her across the globe to live in places like New Zealand, Ireland, and Scotland. These enriching experiences allowed her to indulge her passion for travel while simultaneously nurturing her professional growth, with roles in clinical and professional sports settings.
Beyond her entrepreneurial pursuits, Tracey treasures her role as a mother to two wonderful children. Outside of her business endeavors, she has completed an Ironman Triathlete, a testament to her unwavering determination, had the incredible honor of being an Olympic Torch Bearer for the Salt Lake City Olympics, and is a 20 year survivor of breast cancer.
In Tracey’s world, fostering physical wellness is not just a profession; it’s a lifelong vocation driven by a genuine desire to inspire and uplift others on their unique journeys toward lasting health and vitality.
What I love about FiT: Seeing people change: doing more than they thought they could, learning more than they thought they would, and showing up to make themselves better.
Favorite sports: Playing tennis and watching anything my kids are playing
Brett Lando
Physical Therapist
Spirit Animal: Cheetah
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Brett grew up in San Francisco and attended St. Ignatius College Preparatory where he ran cross-country and track and field. After graduating from high school, he attended the University of California, Irvine where he earned his Bachelor’s degree in Biology. While at UC Irvine he competed on the cycling team in road and cyclo-cross races and helped manage the campus bike shop.
Brett graduated with his Doctorate of Physical Therapy from the University of California San Francisco/San Francisco State University. He is a graduate of Agile’s yearlong Orthopedic Residency, is a Board Certified Orthopedic Clinical Specialist and most recently completed a yearlong Fellowship in sports and manual therapy.
In his free time, Brett enjoys road cycling, the occasional triathlon, alpine skiing, surfing, backpacking, traveling and cooking with his wife.
What I love about FiT: The TEAM, Learning new exercises from the trainers, and a variety of fun, innovative exercise equipment.
Favorite sports: Cycling, Skiing, Surfing
- Doctor of Physical Therapy
- Board- Certified Clinical Specialist in Orthopaedic Physical Therapy
- Fellow of the American Academy of Orthopaedic Manual Physical Therapists
Kendra Wagers
Massage Therapist
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Kendra Wagers has been a Massage Therapist since 2001. A native to California, she began her massage career in the Central valley working with various injury and chronic pain methods under experienced Chiropractors and physical therapists. In 2003 she relocated to Las Vegas, NV to attend the Nevada School of Massage Therapy’s accredited massage program which led to obtaining her National certification from NCBTMB. For over 13 years she worked as a licensed massage therapist in Nevada, including employment at top rated Spas on the Las Vegas strip. Receiving training in various modalities over the years including; Hawaiian Lomilomi, Thai, Sports and Shiatsu. In January of 2017 Kendra decided to return to California and is currently enrolled in the Traditional Chinese Medicine program at Five Branches University, furthering her education on overall health and wellness. With more than 17 years of experience and over 1500 hours in training Kendra has been able to hone in on her passion for healing while combining multiple techniques to provide a personalized and detailed massage to every guest. Her serene approach combined with her roots in structural techniques, offers harmony, balance, and ease to injuries or everyday stresses.
CA State Massage License #73011
Katie Deangelis
- American Council on Exercise
- Crossfit Level One
- NSCA Certified Strength and Conditioning Specialist, In Progress
- Precision Nutrition Level 1 Certified, In Progress
Kevin Martin
Strength and Wellness Coach
Personal Trainer
Certified Strength and Conditioning Specialist
OPEX CCP
Spirit Animal: The Lorax
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Kevin graduated from Trinity University in San Antonio, TX with a B.S. in Business Administration with a focus in marketing. As a student, Kevin was a five-time conference champion in the 1-meter and 3-meter springboard diving events. He is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association.
He has a particular passion for rehabilitation and improving overall functional status. He enjoys identifying and correcting areas of the body that are not operating at their full potential so that everyone can live life to the fullest!
Kevin has completed a full ironman, multiple 70.3 triathlons, 2 full marathons, as well as several shorter distance triathlons and road races. In addition to triathlon, he has a background in gymnastics, swimming, diving, and volleyball. He enjoys helping everyone find the athlete within themselves and find a love for movement and exercise.
When Kevin isn’t training at FiT or exercising, he enjoys cooking, surfing, hiking, and spending time with his wife and dog. He especially loves being a father his young daughter Mayley.
What I love about FiT: Community, Hard work, Supportive, Fun
Favorite sport: Volleyball, Surfing, Diving, Running, Cycling, Swimming (triathlon), Weight lifting. I love watching all sports.
Tyler Pinkney
- 4 years of collegiate coaching experience
- Former Division I Athlete
- Assisted multiple athletes to the professional level
- Certified Strength and Conditioning Specialist, National Strength and
- Conditioning Association
- Basic Olympic Lifting Certification, Totten Training Systems
- Bachelors of Science in Psychology
- Masters of Education in Coaching, Sport, Recreation, and Fitness
- Administration
Juliana Oliveira
Trainer
Spirit Animal: Dolphin
Contact
What I love about FiT: I love the schedule flexibility.
Favorite sports: Snorkeling and swimming
Angelo de la Cruz
Orthopedic Massage Therapist & Personal Trainer
Spirit Animal: Wolf-bear-dragon-unicorn beast
Contact
While studying biological sciences at Cal Poly SLO, it became clear that my health was suffering. I was always tired, I couldn’t sleep well, I had digestive issues, and my emotions would swing dramatically at times. The realization came that in order for me to enjoy life to its fullest, I had to get serious about improving the quality of my health.
Since then, I’ve studied with doctors, physical therapists, clinical nutritionists, physical trainers, bodyworkers, and top innovators in the field of health & wellness. Instead of chasing the symptoms of illness, the most effective approaches to well-being are those that work to eliminate things that degrade health AND instill lifestyle habits that allow the natural environment of our bodies and mind to operate as efficiently as possible. In this way, we can be lead lives with less pain & sickness.
My work aims to use the technology of the body to help you live a more vibrant & productive life.
Some of the things I have fun doing are Olympic Weightlifting, breakdancing, parkour & free-running, snowboarding, creating electronic music, digital art photography/ videography, competing in American Ninja Warrior (My competition run is here) & learning about quantum physics.
What I love about FiT: Uplifting, motivating, supportive
Favorite sport: Martial Arts, ninja warrior obstacle courses, break dancing
- Former Life Science Support Scientist at NASA Ames Research Center
- Certified High Performance Coach
- 2nd Degree Black Belt in Taekwondo
- CrossFit – Level 1 Certification
- USA Weightlifting Club Coach Certification
- Intrinsic Coach Certification – Life & Health Coaching
- BS Anatomy & Physiology
- American Massage Therapy Association – Professional Member
- Nationally Certified in Therapeutic Massage & Bodywork
- Certified Hendrickson Method Instructor
- Primal Reflex Release Instructor
- Certified Massage Therapist
- Certified Functional Diagnostic Nutrition Practitioner
Shaun Conness
- USAW Club Coach
- NASM Certified Trainer
- TPI Golf Fitness Instructor
- CHEK Practitioner Level 1
- CHEK Certified Golf Biomechanics Specialist
Jennifer Mulry
Personal Trainer
Spirit Animal: Bear
Contact
What I love about FiT: I love the family atmosphere at FiT and the collective effort to all be the healthiest version of ourselves.
Favorite Sport(s): Basketball & Swimming
Jeff Samson
Trainer
Martial Arts Trainer
Assisted Stretch Practitioner
Spirit Animal: Blue Whale
Contact
What I love about FiT: Great space, staff, clients, ability to pursue my passions
Favorite sport: Jiujitsu