Getting Started – Things to Consider about your Fitness & Working Out
Before you jump into the gym and start picking up the heaviest stuff you can, consider the the following. There are some physical skills or techniques you can practice in and out of the gym that will massively improve your performance, and increase safety for yourself.
It’s no secret that exercise and movement are basically medicine. Research has shown that exercise is more effective than medication, and medication & exercise at regulating mood. It has also been shown that the first symptom appearing when athletes stop exercising is depression. Exercise makes us feel good for a number of reasons, but it also communicates to our body systems that we need them, and we need them to be better, more efficient, and more durable. Without stimulation for your body it will trim itself down according to the way you use it. Use it or lose it absolutely true, and if you aren’t making it better, chances are it will get worse.
This happens on the macro level, and the micro level. You should be doing exercise that upregulates your coordination, balance, mobility, bone strength, muscular strength, energy proficiency (aerobic vs anaerobic), cardiovascular strength and efficiency, your breathing apparatus, and your posture. That sounds like a lot, I know, but if you spend a little time learning these lessons will last a lifetime and you will get to enjoy everything you do a little bit more.
So if you are a person who is in a low state of fitness, what are the best ways to get started? You don’t want to overdo it, or do it poorly and develop injuries for sure. Think about what you know you can do, and take it up a small notch. That’s what training is all about, and the key to upregulating. One of my favorite principles, the SAID principle means that specific adaptations are developed to address imposed demands. This is also use it to gain it. You can apply this to any physical skill, or aspect of your physical health. This also means that if you aren’t doing anything currently, it will be VERY easy to start.
I will cover some things to think about when you are getting started.
Start working towards several positions that are essential to your body as a human.
The Squat
This is a basic human movement, inherent to all bodies for thousands of years. For many it is still a way to poop daily, unfortunately a majority of Americans do not every squat lower than a toilet. A ‘squatty potty’ can help with this, but so can practice and daily attention to the position. Research has indicated a lack of ability to squat is associated with increased mortality. If you can’t access the squat in a standing position, lean against a wall, or lie on your back and simulate a squat with your feet on the wall.
The Hands Over Head Position
This position is essential for many exercises later in your journey, and it is also a sign of proper shoulder and thoracic mobility. If you have trapped flexion, a forward head, rounded shoulders you will probably struggle with this position, the best way to manage your thoracic spine position is through posture management. If you have lost the ability to reach straight over your head due to excessive tightness in a flexed, hunched position, this is something for you to be working on.
L Sit
The L sit requires normal hamstring mobility, and hinge at the hip without a force leak through the low back. Sitting up against a wall and later unsupported can be a great way to access this, in a low state of mobility work on this position will also help your squat related mobility.
The Lunge Position
This position will challenge the stability through your core and around your pelvis, and the alignment of your knees, feet, hips. Accessing this position is very important for fitness, and being good at this will assist you in many modes of exercise.
Even if you lack mobility in these areas, attempting to access them for 2 or more minutes at a time WILL tell your body to adapt and improve.
There are several ‘skills’ that are also essential in my opinion
Pelvic Extension/Flexion
The position of your pelvis is central to your body, and many of the positions you assume and movements you make. If you are misaligned here, and cant control a flexion/extension movement, that’s no good. This is an easy thing to learn and manage, it is off the radar of many people. You may also be able to move one side of your pelvis more or more easily than the other, which is addressed by a mindful pelvic tilt.
Bracing a Neutral Spine
Assuming a neutral spine position and bracing protects your spine and it’s discs from compressive forces. Many people lift in extension or strive to ‘stick out their butts’ when performing exercise. This is actually poor form, and it will squish the more internal end of your discs, and can lead to problems. If you draw in your belly button, squeeze your armpits, and squeeze your butt, your spine is neutral. Being good at this is a huge help for your posture and will grant you access to heavier lifts and more intense exercise.
Diaphragmatic Breathing
Breathing through your nose, and with your diaphragm will not only help you process oxygen better, and perform better. It will also help you be a more even and relaxed person. When people breathe through their mouths, and only into their chest with little movement or expansion otherwise they are not activating the parasympathetic nervous system and can become more easily disturbed by minor annoyances or irritations.
Big Toe Pressure
In a book called anatomy trains the concept is that there are 6 major lines of muscle in your body that are interconnected from your feet to your head accounting for a vast majority of the muscles in your body. The line that goes from your big toe is the deep front line, and your hip flexors are on them. Your hip flexors attach to your entire lower back, and through your pelvis to your leg. The hip flexors, or psoas, and the balance between them is a huge determining factor in your pelvic position, the way you walk, and pretty much everything you do. If your big toe is ‘floating’ or not contacting the ground, the likelihood of your hip flexors working properly is much lower. So as often as possible and during all exercise, big toe pressure is essential. Don’t be a toe floater, it may take some mindfulness and practice.
Knees Straight or Out
You may have heard the term ‘valgus’ before, that’s when your knees point inside your toes. If your knee is pointing inside your toes, your external rotators at your hip are disengaged and the knee is unstable, and your body will produce less force through the hips. This is important thing to think about when walking, sitting, standing, and especially exercise! It goes along with big toe pressure, if both concepts are new to you, doing them both at the same time is difficult at first, and tough on the muscles of your arch as well as your hip. The practice is well worth it!
Another essential aspect of your fitness is managing your posture, which is a simple and also complex topic that I will cover in a future article. You can definitely get a head start by checking out my youtube channel where I contribute new posture series 2 or 3 times a week.
If you are a person who is overcoming immobility, imbalance, injury then started with your mobility and these simple essential skills is absolutely great. You can work on this, and then do something simple like walk briskly, jog, use a cardio machine, or my favorite – bear crawl and crab walk.
As you body is hitting these benchmarks look to branch out into more varied activities, exercises. As your body becomes stronger, more capable, increase the intensity. If you are doing low impact activity like what I have discussed, you can typically do it everyday. If you are doing high impact activities like sprints, near max lifts etc. You may need 3 to 5 days to recover on those areas/aspects of your body. Working out educates and wears down your body, and rest and nutrition will build it back up.
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