Welcome back, I hope you enjoyed the last article on the benefits of training and I hope this gave some insight as to why getting your physical health back on track is so important. There so many benefits that I just simply could not fit into that article, so do yourself a favor and research the facts a little more if you’re looking for a deeper conviction, the evidence is out there and, it is clear as day. I hope that if you’re reading this that you’ve already decided to make the change! Seriously, getting your physical health back on track should not be physically daunting, you should be excited. Actually you should be cheering out loud at the prospect of a new and healthier you. Be proud of yourself and the change you are making as you are actively pursuing a better life for yourself and your loved ones, which is a huge deal! So, how do you get started? Keep reading and I will give you the guidance required to smoothly transition into an exercise routine and get you on track for the new and healthier you.
Firstly, getting started does not need to be hardcore, remember in the last article I mentioned that getting started could be as simple as just routinely walking each morning or afternoon. One major point in getting started is to go at your own pace, this is crucial for anyone who has been sedentary for a long period of time, or anyone who has or has had injuries in the past. Getting fit is certainly not a race and as a trainer, too many times would I witness others pushing their limits with clearly no experience or technique to build upon. Whilst this approach may work fabulously in the short term, it is a recipe for disaster in the long term. You are likely to either injure yourself, or quickly develop dominant muscle groups, which will lead to long-term muscular aches, strains and pains as well as injuries down the track. Now I say this not to discourage you, only to point out that some forms of training, particularly in the gym can be complicated if you intend to do it right. You can always try the ‘euro training style’ featured in the TV series ‘My wife and Kids’, but I wouldn’t recommend that ha ha. You don’t start running without first learning how to walk right? So start slowly. Now before getting stuck into training properly, you need to understand your strengths and weaknesses and create a systematic balance in your body so that you can avoid the onset of injuries and strains and get the best possible start to the new you.
I would advise for all beginners to do a Pre Assessment and Pre Training Program (PTP). Any good trainer should be able to provide this type of service, if they cannot, then they are probably not an ideal trainer to start with. Physiotherapists, Exercise Physiologists and Chiropractors should also offer this service initially, and I highly recommend seeing one to gain insight into any underlying issues you may have prior to getting started. The purpose and significance of a Pre Assessment is to observe your body as it is both stationary and put through ranges of motion. To the trained eye this will identify almost all of your imbalances. The benefit is that it will highlight the areas most in need of attention, highlighting the dominant muscle groups, muscles being overworked and at the highest risk of causing injuries. Simultaneously it points out the weaker muscle groups, the muscles not functioning properly or to full strength. As a trainer I loved doing this, quite often I would make my list of a clients strengths and weaknesses and be able to link most findings to former injuries or to the individuals profession and work routine. When an assessment has been done, ideally a 6 – 8 week program should be created to strengthen weak muscles and balance out the dominant ones. At the culmination of the program, you will be in a very good position to train a little more rigorously without the greater risk of injury but also with a good understanding of technique having 6 to 8 weeks of experience under your belt.
Now if you don’t have access to, or cannot afford the services above you don’t really need it, it is merely advantageous. You do not to start out the right way, as the last thing you want is to start exercising and end up with an injury shortly after. Rest assured you can achieve this without the help of a face to face professional. We do live in fortunate times and information as well as tools available to us is abundant. You may not be in a position to get a gym membership, but I am sure you have the Internet right? I believe the most crucial exercises when doing PTP’s is emphasis on Unilateral Movements, movements focused on individual sides and muscle balancing such as lunges, step ups and step downs. The great thing is that there endless exercises and tutorials available via the Internet. I will be adding some to our website as well as tutorials for you to view also. These exercises are seriously great for highlighting your stronger and weaker muscle groups, you will be able to feel the difference instantly. Give it a go right now and I guarantee you will notice significant differences. Start by making a list of the exercises you like and the ones you feel are doing the most benefit to you. Now be honest with yourself, if you do one of these movements on your left side and cant repeat the same effort on your right then you need to make it a priority. Always start with the weaker side, as it will determine the total number of repetitions you should be doing. For example if you can only do 6 on your weak side, then you only do 6 on your strong side until your weaker side catches up in strength, that is how you start to balance your body.
There is another form of exercise that accompanies PTP perfectly, I would in fact encourage everyone to partake in this form of exercise regularly, as it really is brilliant. That type of exercise I am referring to is Pilates and Yoga. Studied for thousands of years, Yoga and Pilates are superb for balancing out the body and achieving symmetry. Furthermore this form of workout enhances flexibility, which by the way contributes to achieving symmetry of the body much faster. Good flexibility is so very important; it is key to reducing injuries, aches and pains. I am of the belief that many people taking pain relief medication don’t need it, and if they only took a closer look at their body and understood it more, could resolve the issues naturally, without resolving to medicine. Neurofen for example states on their recent adverts that headaches are caused by strained neck muscles, so why then are we popping pills to relieve the pain as opposed to simply stretching those strained muscles out? This is one area that work in motion endeavors to educate others on what to do to reduce the severity and occurrence of things such as headaches and common aches and pains in the knees, lower backs and necks among other places. This can be achieved through education and training as medication is not a long-term solution, but a long-term problem. In getting back to Yoga and Pilates, just remember to go at your own pace and know your limits, don’t tackle anything too crazy just yet. If you’re not a fan of group sessions and classes, again the Internet is your best friend. You can YouTube a clip anytime and do it from the comfort of your own home, get your partner involved as well. You will be amazed by the vast benefits you gain and the relaxation these classes done routinely, will provide to you. I cannot recommend this more highly.
I hope you’ve enjoyed today’s read and please stay tuned for our next one.
Liam Correy.