Webster’s dictionary defines it as “the act of exercising.” That’s helpful! We all know that it is important to maintain a well-rounded exercise regimen for the mind, body and soul. The good news is that physical exercise can help with all three. The challenge then becomes finding the right type of physical exercise.
Physical exercise is achieved through three main techniques:
To decide what is right for you, you can certainly consult a trainer or coach. Most will agree that a balance of all three types is the best unless training for a specific sporting event. If we are honest though, the real challenge is finding the “time” and motivation to get our butts off of the couch and perform an exercise routine on a regular basis. So, I offer this simple advice – find something you love!!!
Most people often try and force themselves into exercising in the gym, yet they actually hate being in the gym setting. If you enjoy being outdoors, go for a hike. If you enjoy competition, join a team sport. If you enjoy sweating, do some Bikram yoga!! Maybe you like music, so join a Zumba class. Whatever gets you going, get up and do it! Here are some other ideas to get you moving. And, as you know, you should always consult a doctor before starting any new or strenuous exercise routine.
Strength training is important to build raw muscle mass. This can certainly include weight training and band resistance. But, even manual labor around the house will work. We all have plenty of big projects like cleaning the garage or basement, painting that room you never use, and working in the yard. Divide the big overwhelming job into several small segments. Work an hour or so several days a week and you’ll kill two birds with one stone! You’ll get the satisfaction of crossing the job off your never-ending “to do” list and get some strength training! You’ll know that you have had a good muscle-building session when your muscles are sore. Did you know that the soreness is actually caused by micro tears in the muscle cell? You know what they say, no pain, no gain.
Cardio training is when you work out for an extended amount of time to get your heart rate up into a target range. This type of exercise is most often used when the person wants to try to lose weight or build endurance, Yes, it can be boring especially in bad weather when you can’t get outside for a hike or a jog around the block. Try this – find a TV show or movie you want to see and only allow yourself to watch it while you are moving. You can do this on a treadmill, elliptical or just walking or marching in place. You can march up and down off a footstool or platform for added benefit. You will find yourself wanting to “exercise” so you can see what happens next in your show or movie. Once you have made this part of your day for a month or so, the exercise part might even be as enjoyable as the movie or show! Experts say 3 weeks of an activity is all it takes until a behavior becomes a habit. Whether it’s not smoking, not cursing, or exercising –21 days of repetition and it’s yours!
In my opinion, flexibility is overlooked in our culture. It is often performed only at the beginning of strength and cardio routines. The research proves that pre and post stretching is important to reduce the risk of injury and help peak performance. But improving your flexibility beyond just stretching after exercise is fun and relaxing too! Try a yoga or Pilates class or just run through a few stretches on your own when you get up in the morning to loosen you up for the day.
Even if you can’t commit to working out 4-5 times per week for to an hour, you are not off the hook! Find something that excites you or motivates you. Heck, do 50 jumping jacks in the break room. No matter what it is that gets you excited about exercising, just do it. If you’re still struggling, reach out to a fitness guru that can lead you towards your workout goals.
Tomorrow is poison, don’t hesitate and get your workout on. So what do you say?? Drop down and give me twenty.
Dr. Andrew Kender, D.C.
February 23, 2015
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road,Suite 100, Akron, Ohio 44312 (330)644-5488
Independence: 6200 Rockside Woods Blvd.,Suite 100, Independence, Ohio 44131 (216)236-0060
Dr. Keith S. Ungar, Dr. David Starkey, Dr. Andrew Kender, Chiropractic Physicians