Resurrect Thyself!
We thought we would take advantage of the recent Easter holiday to use the theme of resurrection as applied to getting back in the swing of a fitness routine. We have quite a few friends that have been working too much and moving too little, with predictable results: pain, lethargy, weight gain, depression. So what is the best way to go about resurrecting yourself? We have a few thoughts…
Respect Your Ground Zero
Be realistic with yourself about where you’re starting from. There are a zillion fitness programs out there that promise you the moon–but most of them are inappropriate (or downright dangerous) for someone that is starting from scratch. What is starting from scratch? No matter how fit you used to be, if you haven’t been training regularly in a month or more, you have to start out very slowly. This means not only starting light, but starting smart.
Core Stabilization
You will find many ads on social media touting the path to a flatter stomach or six-pack abs, but not many that talk about core stabilization. Your core has core movement muscles–like those used for crunches and sit-ups (six-pack muscles) and core stabilization muscles–the innermost core muscles that hold your core in alignment. Core stabilization is not as sexy a topic as six-pack abs–but it is vital to a strong, pain-free existence. This goes for whether you are 16 or 60. As you begin any exercise program, you want to “wake up” and activate your core stabilization muscles and strengthen them in conjunction with strengthening all your other muscles. Even extremely “well-trained” people with six-pack abs can be plagued by lower back pain that ultimately can be attributed to weak core stabilization muscles. Strengthening these muscles should be the first step in making a comeback from being injured or being sedentary–and a good group of core stabilization exercises should figure into your warm-up no matter what your fitness level is. Our favorite sequence is cat/cows, birdogs, fire hydrants, floor bridges (2- and 1-legged) and RKC planks. Sounds like a lot of gobbledygook? Here’s a link showing these exercises from the Coaching and Coffee Talks YouTube page:
The Next Step
Ok–your core stabilization muscles are fired up and ready to go–now what? Yes, we sound like a broken record, but we believe your best bet is microworkouts throughout the day. Packing all your movement into a one- or two-hour session and then being mostly sedentary for the rest of the day can leave you stiff and prone to injury. Moving throughout the day–gathering easy-to-do reps–keeps your gears greased and leaves you feeling energetic, primed for other activities, and with a positive mindset. You get stronger and actively recover, all at the same time. It is an ideal way to restart your fitness journey–or as we have found–take your fitness and strength to a new level.
Resurrect Thyself, Gently
Lastly, don’t try going from 0-60 like a Tesla Model S Plaid (that’s 2 seconds, by the way). Start gently and be kind to yourself. It’s great that you want to get going again, and that is a huge victory. You don’t want to convert that zeal into destroying yourself on your first workouts. Go easy and go smart–and keep core stabilization at the forefront of your pursuits.
Until next time
Scott and Lennart