Training 4 Life: 9 Adaptations

Exercise changes us. When we engage in regular physical activity – our bodies change!

This article initiates the conversation on how different types of exercise impact us uniquely. Throughout this series, I will use as a framework what exercise scientist Andy Galpin refers to as the “9 adaptations”. Galpin is a university professor who has developed the concept that there are 9 fundamental ways our bodies are induced to change from various exercise stimuli.
The 9 “adaptations” our bodies make to exercise stimulus are:1. Skill Development, 2. Speed, 3. Power, 4. Strength, 5. Muscular Endurance, 6. Muscular Hypertrophy, 7. Anaerobic Capacity, 8. Aerobic Capacity, 9. Long-Duration Steady-State Endurance.

You might be thinking that most of these adaptations are of concern just for athletes. However, that could not be further from the truth. These adaptations are just as important to a 79 year old as they are to a 19 year old training for the Olympics. One could argue that a comprehensive training program is more important to the 79 year old than it is to the 19 year old elite athlete. The 79 year old is training for life.

Training will help the 79 year old avoid catastrophic injuries, prevent the development or progression of chronic health conditions. Regular physical activity helps preserve cognition, strength and endurance. A comprehensive exercise habit will help the 79 year old be independent, allowing her to enjoy the best quality of life she can in her last decades. She and all of us are athletes in the game of life.

Regular training that targets different aspects of the 9 adaptations will help the 79 year old thrive. Even “speed” and “power” are important adaptations for the 79 year old to train. For example the ability to “catch yourself” when you stumble keeping you from falling to the ground requires your muscles to move with speed in a powerful way.

In different phases of our life, we may want to place more emphasis on physical activities that stimulate adaptations in one area more than another. We may have “bad knees” or other conditions and situations that pose challenges to specific modes of physical stimulus. Additionally each individual may have different goals for what they want to get out of an exercise plan.

You may want to consider hiring a personal trainer to help you get started or advance towards the next level of your fitness goals. If you have chronic problems with your knees, shoulders, back or have a recent injury a referral to a physical therapist can help you work on and work around those conditions.

For those with chronic health conditions, over the age of about 50, or who have not engaged in vigorous exercise for some time – a good place to start would be to meet with your primary care provider to discuss getting started.

In this series, I will go into the 9 adaptations and discuss the actions that stimulate our bodies to make these adaptations. My approach will be to first outline the concepts. For those looking to delve into those concepts in more depth – I will share links to other information. As exercise physiologist Andy Galpin states “There are few concepts and many methods”. The idea being that if you have a good grasp of the basic concepts the multitude of methods will make sense.

In the next set of articles I will also offer some practical ideas about how to approach an exercise program. As an example I will share with you some of what I do to train for life. Until then, please check out my series on protein nutrition. The latest article talks about conditions that can affect protein digestion and absorption and features information from a colleague of mine who is a registered dietitian. Also check out my article “Winning & Integrity” for one of my favorite stories from the world of sports.

Russ Coash, PA-C
We are all – training for life.