Priority #2

Exercise Consistently & Efficiently

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Early man didn’t have to think or worry about getting enough exercise. Daily activity usually consisted of hunting, gathering, foraging, building, making tools, and preparing food. They were constantly active and on the go. Nowadays, modern man is occupied with working, usually seated behind a desk, socializing, usually in a restaurant or bar, and raising children, usually behind the wheel of an SUV. Exercise has become an inconvenient task or chore that has to fit somewhere in-between whereas gyms have become an artificial replacement for manual labor.

 

Exercising Consistently and Efficiently involves having a systematic daily plan of action that is performed with focus and form with no wasted time.

 

In my 17 years in the exercise industry, I have observed three things that oppose the above statement:

1. People tend to do the exact same thing everytime they go to the gym

2. People tend to do the wrong exercises with poor form

3. People tend to workout too long

 

SOLUTIONS

 

How To Keep It Consistent


Consistency involves the right mindset to stay on track for the long haul.


Keep it fun: If you don’t enjoy it, find something you do.

Don’t get bored: Change it up, work out with a friend, get out of the gym

Don’t get hurt: learn the right exercises with correct form. If you don’t know, hire a fitness professional.

Mix It Up: Learn new exercises or the same exercise a different way, such as using rubber resistance tubing.

Eat Right: To get results you have to understand that Eating Right goes hand in hand with Exercise. Employing all of the 13 Priorities is the key to success.

 

How To Keep It Efficient

The dictionary defines Efficient as: ‘Performing or functioning in the best possible manner with the least waste of time.’

 

Have a Plan of Action

Know what you want to accomplish and how you’re going to do it before you go to the gym or out into the wild. Putting together a systematic approach to a workout, even if it’s just the route or terrain you plan to walk on, is important. Take 15m, look at your schedule and set out a full week’s worth of exercise. If you’re new to the game and having trouble putting together a plan, hiring a fitness professional for a few sessions to learn what to do and how to it, is a good choice.

 

Understanding the Spectrum of Intensity

Exercise can be graded on how demanding it is on muscle, heart, breath, etc. and there are a ton manipulative variables to the exercise itself or the workout to employ that keep your workouts progressive and fresh.

For instance:

Some days it’s sprints, some days it’s long walks

20m workout or 50m

Some days it’s heavy pressing, others it’s pushups

30 sec rest interval or 3 min

3 sets moderate or 1 set intense

8 reps heavy or 20 reps light

 

The Workout Itself


Focus:On the muscles producing movement. Dive inside the body instead of counting reps.


Form: Learn how to do an exercise correctly by hiring a fitness professional and not reading Muscle & Fiction..I mean Fitness magazine!


Don’t fall into the trap of Cardio vs. Weights

All exercise on this planet is resistance training. The stairmaster is just a low intensity, short-range squat. Less range, less muscle, lower heartrate. Squat: greater range (if desired), heavier load (if desired) = higher heartrate/cardiovascular demand. It’s all good if you manipulate your exercise selection using the Spectrum of Intensity. All I’m saying is just don’t automatically head to the treadmill everytime you go to a gym because you think 'weight' training doesn't burn calories.


It's not always about 'Lift Heavy Things'

Resistance training exercises themself should also be based on the Spectrum of Intensity. I come across many websites that state lifting heavy is the only way to go, and that’s true if you want to get into a rut and/or go to the hospital. I am not against lifting heavy as long as the exercise is progressed appropriately, achieves a goal, and varied one way or another. Manipulating the resistance, reps, range, tempo, and twenty other variables is how you get results, stay out of a rut, and not get injured.


Long Walks

I am a big fan of long walks, not sauntering, but with a purpose. So is my dog! Again, playing along the Spectrum of Intensity.


Don't do exercises you haven't progressed up to

Pullups are a prime example. Very few people can execute a Pullup correctly. Lifting your entire bodyweight against gravity is extremely difficult. Attempting to do a Pullup by swinging your legs, jumping, and swinging isn’t doing you any favors ... despite what some franchised exercise methods recommend. You cannot measure progress with variables you can’t assess.

To get there, if available, use the Chin Assist machine to knock weight off your body to the point you progress to lifting your bodyweight. Pulldowns, although the reverse action of a Pullup, are also a great way to progress as is trying a few with the aid of a spotter is an option. Changing the grip up on the assist machine or Pulldowns puts you in different planes which is sure to strengthen and prepare you for Pullups. Grips with hands closer to the midline of the body are easier. 


Don't do the same exercises every time you workout

You’ve seen these people: the same machine for the same amount of time doing the same exercises on the same day of the week. Friday is chest and biceps day for the guys…didn’t ya know? Anyway, if you want your body to look the same ten years later, do the same workout. BUT, if you want dramatic change, or even maintenance of the body you have worked so hard for, you’ve got to change it up everytime you go in the door. Progression &Variation are the keys.