Old-Fashioned Fitness Basics Sometimes Best
When exercise has been absent from our lives for an extended period, the early stage of our return to motion is most crucial; it can make or break our success down the road. Some adopt a walking plan, others get to the gym for strength training, and there exists a plethora of yoga, spinning, or aerobics classes to keep you occupied. All are great approaches, but for my money, the best regimen is simply the one that keeps you coming back day after day. You’ll achieve enhanced fitness not with any “magic” formula or diet, but with a consistent devotion to whatever program you like, as long as it’s done safely, and no injuries derail you.
This said, I speak with many who don’t want to rely upon a fitness club, and some who actually don’t feel they can consistently find an hour to fit a “regular” regimen into their day. If either of these points are keeping you from embracing a lifestyle change, think about this: You can “hit the floor” and achieve results you’ll see-and feel-by getting back to some basic exercises that most of us grew up with.
First, a STRENGTHENING/STRETCHING program is essential in building a base of fitness that allows you to take the next step, whether it be a sport-specific goal, or simply infusing MOTION into your life. The regimen shown is a beginning approach, yet simply by adding time spent or repetitions, will literally transform to an advanced, even aerobically-testing workout. The GOAL listed with each movement is not meant to intimidate. Look at it as a “carrot” out there to aspire to, and if you’re already there, methodically raise the bar to continually test yourself. Get comfortable though with where you are before lengthening the workout, as it’s key in staying with a pursuit to achieve “mini-victories” along the way; set yourself up for success, and you’ll always come back for more.
I’ve included a more advanced “core” workout that I architected to specifically benefit a walking/running program. When your basic structure (entire abdominal region, back) is strong, it lends stamina, flexibility, injury prevention, and confidence to your life. This regimen offers the benefits of pilates (always core-focused), yoga (stretching) and endurance that is needed to avoid the “breakdown” that occurs in latter stages of a run/walk, bike or any effort of an hour or more.
Finally, and maybe the most redeeming quality for some, is that if you pick 4-5 of the exercises from these sheets, in the course of 6-9 minutes, you’ve had the kind of “mini-workout” that you’ll feel and see the results of in 4-6 weeks. Anyone can find that few minutes for themselves, and it may be the start that propels you to a quality of health-and life-you thought had passed you by.
If any of these “calisthenics” hurt (not the good hurt that comes from a bit of fatigue; we all know the difference) don’t do them; not all exercises fit everyone. E-mail me at the address below, and I’ll find a substitute that will offer the same benefits, but keep you from injury.
(TWO WORKOUT SHEETS GO HERE; STRENGTH/STRETCHING FIRST, THEN CORE-FOCUSED).
MARATHON UPDATE:
Those following the half or full marathon program find themselves at Week 10, calling for a 10-mile run. We’re still building a “base” that will be the foundation for our April 27th endeavor at the Oklahoma City Memorial Marathon, and this month is crucial. For some, the decision to intersperse walking with running (or if you’re surprising yourself and have walked to this point, running with walking.) Most importantly, stay devoted to getting out once a week for an extended effort; that’s the cornerstone to your success. Pay attention to hydration, even when the environs are colder and you don’t feel you’re sweating as much. Remember, diligence with your workouts daily will get you to your goal; if some days are so tough they’re worrisome, don’t fret; that’s character being built. If the next few feel the same, back off; you inherently will come to know best what’s working for you. It’s getting exciting now, so stay focused, dedicated, but never forget to relax and enjoy; you’re one of the lucky ones if you’ve got the ability and inner strength to aspire to such a lofty goal. My hat’s off to you all.
|