I was recently discussing with a new acquaintance and when I told him that I am training three times per week I understood that he was not making the difference between exercise and training. So, I had to explain that the terms cannot be used in an interchangeable way: there is a fundamental difference between the two. Once I realised this, I thought that there is a possibility that the same confusion persist among my readers and so I decided to write a short article in order to state clearly what must be understood by each of the two terms.
Exercise is any voluntary physical activity that increases the heart rate beyond resting levels. In this sense going for a walk or even taking care of everyday chores can be exercise.
Training, is working towards a specific aspect of physical performance. The way to do this is through exercise, but in a systematic and intentional approach.
Exercise does not require a program (although some program may help). And usually one does not have specific goals. There are several benefits related to exercise: better health overall, better sleep quality, keeping a constant weight, to name but a few. Training, on the other hand, requires deliberate practice often with a coach's help. Practice must be regularly repeated and feedback is very important. Without feedback one may lose the motivation to pursue training. While exercise is fun, training is mentally demanding.
Confusing exercise and training has led to the belief that exercise is not supposed to be pleasurable, but rather a rigorous ritual. Once the distinction between exercise and training is made clear one can understand why the "no pain, no gain" mantra is outright wrong. In fact, while increasing the workout intensity often leads to a pleasurable experience this is true only up to a certain point. When things get too intense people start dropping out. On the contrary, when people enjoy their exercise routines they have the tendency to stick with them. So, when it comes to exercise the right mindset is not to aim for intensity but rather for sustainability.
Training, on the other hand, requires focus and a goal. It is designed to elicit adaptations of the body towards improving a given capacity. It aims at conditioning the body to operate at a higher level. It is not always fun and it can at times, be quite taxing. Perseverance in training is a highly personal matter and depends on the individual's determination.
What is the best for you? Well, if you aim solely at staying in good shape then find an exercise routine you are comfortable with and practice regularly. But if you have a specific goal, say "run a marathon", then you must consider starting to train and be ready to make some sacrifices along the way.
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