If you’re reading this, you know how important exercise is.
However, there are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you’ve got to do it the right way.
What is the right way? You’re about to find out.
No Pain, No Gain? You’ve heard the phrase “No pain, no gain.” But this isn’t exactly true for exercise. Actually, exercising doesn’t have to cause pain in order to get you in shape.
If you are just beginning to exercise, a little muscle soreness is to be expected. But don’t give up. Work through it, stick with your exercise routine, follow the recommendations below and in few days the major soreness should be gone.
If you ever do experience pain while exercising, listen to your body and stop until it goes away. Keep in mind that active movement without pain is the fastest way to reducing pain. If for example you hurt your right ankle and it hurts when moving it right to left, it is generally advisable to do heel and toe raises, open and close your toes and whatever else you can do without pain.
If your pain is severe and lasts for more than a few days, see your doctor or qualified health care practitioner.
Five Parts. What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.
There are actually five main components of a balanced workout routine:
- Aerobic training
- Strength training
- Reactive training
- Self-massage
- Flexibility exercises
Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, and basketball. We now know that aerobic training can be achieved when doing a well-planned strength training program, so we don’t have to do endless hours of cardio like we were told in the 80’s & 90’s. For more on this: Aerobic Training Isn’t Effective For Fat Loss
Strength or resistance training exercises keep your bones and muscles strong and help with coordination, posture and balance. Strength training refers to weight lifting, weight machines, resistance bands, sandbags, kettlebell training, weighted medicine balls and body-weight exercises. For more on how to maximize your strength training program go to: Aerobic Training Isn’t Effective For Fat Loss
Reactive training is training the nervous system to simulate the demands of the real world. The real world requires you to think fast on your feet, so we need to prepare for those situations. Like aerobic training, we can incorporate reactive training into our strength training programs. Examples of good reactive training movements could be boxing, jumping rope, burpees, medicine ball passes to a partner, running through a speed ladder, etc.
The fourth part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body’s range of motion. Examples include stretching, yoga, and tai chi.
Lastly, the most important is self-massage. Self-massage allows you to prepare for your exercise routine like nothing else. It increases oxygen and circulation to the connective tissues and joints and increases body temperature. This will allow you to get more out of your flexibility program. For more on self massage: Self-massage
It doesn’t matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance or getting ready for a race? Go cardio first. Trying to get stronger or burn calories? Hit the weights first. Just be sure to incorporate all five types of exercise each session for maximum efficiency. This is the model I incorporate in my boot camp programs in just 50 minute sessions.
Warm Up and Cool Down. If you don’t warm up before or cool down after exercising you could harm your body. You definitely won’t perform at your optimal level of performance without a good warm-up.
The best way to get your body ready for exercising is to include a self-massage warm-up and movements that are similar to the workout you are going to do. If you are going to jog or sprint, do a brisk walk to prepare your body’s connective tissues and joints. This will also elevate your breathing and heart rate slowly instead of shocking your system with a rise too quickly. A fast elevation in your breathing and heart rate leads to fast fatigue and discomfort.
To cool down, continue exercising at a slower pace or lower level of intensity for about 5 to 10 minutes. Then end with a few gentle stretches to relax your muscles, ligaments, and tendons. A cool-down period will help your body recover and help prevent injury or soreness.
Sports Drink or Water? Your body requires plenty of fluids before, during, and after exercise.
Try to drink at least 20 ounces of water several hours before your workout and eight more ounces about a half hour before your workout. Then drink about 10 ounces of water every 10 to 20 minutes during exercise.
During normal everyday exercise, water is usually the best for rehydrating. But when you exercise intensely for more than an hour, you may need additional food or products to replace electrolytes lost from sweating and carbohydrates for energy.
When I do my 10-12 mile challenge events, I drink water and use Cliff Shots for my main carbohydrate and electrolyte replacement. In addition, I will often consume banana, a protein bar (go raw or organic food bar) and calcium magnesium supplements for cramping and muscle relaxation.
The easiest and most effective way to ensure that your workout plan is smart is to put it into the hands of a trusted expert—me.
Call or email today to get started on a truly smart exercise plan that will transform your body in ways that you’ve only dreamed.
Your friend & coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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