For the fourth time in two days, an advertisement to the local gym runs through the homepage of your Facebook. You have committed that this is the year of my best body, so you stop scrolling quickly call to join.
It’s hard work, it hurts and could be slightly embarrassing, but in our minds, we are still in our prime; so what could the downside be?
Why Should I Not Get My Exercise Routine From The Internet
Unfortunately, many of us are misguided by magazines or well-intentioned videos to what the most beneficial exercises would be for our bodies. The number of people in the gym engaging in fundamentally dangerous exercises, which have no real life practical benefit whatsoever, is astounding. So be careful when seeking helpful advice on your first stages of a workout and find recommendations and guidelines that embrace the application of the benefit of function.
Exercise with the benefit of function refers to the conditioning of the muscles and structures used in your activities of daily living. This form of training encompasses whole body movements such as squats and lunges which place a demand on the bodies core stabilizing structures to ensure balance, stability, and coordination. Functional training tasks should, therefore, emphasize multi-joint movements where muscles work in coordinated task groups. They should also be dynamic enough to activate the reflexes that enhance the system’s stability and efficiency. Finally, they should require skillful solutions, similar to the motor problems posed by many of today’s daily activities.
Focus On Your Core
Though commonly used to refer to the abs and lower-back muscles collectively (considered the epicenter of the body ), the term “core” actually applies to several muscles throughout the upper and lower body. The transverse abdominis, rectus abdominis (your six-pack muscle), internal obliques, multifidus, spinal erectors, lats, glutes, and traps can all be considered core muscles. These muscle groups all work together, often simultaneously, to stabilize and support the spine. Since the spinal cord is the main avenue for sending messages to the muscles throughout your body, the safer your body senses that it is, the more comfortable it feels sending those messages out and the more clearly they are received.
Building a strong core is the first step toward making maximal gains in strength and power and performing any skilled athletic movement. Strong supporting muscles around the spine also reduce lower-back pain, as well as the risk for lower-back injury. Ripped abs are a bonus as your core muscles include all the abdominal muscles that makeup that aesthetic six-pack. It’s the foundation of a ripped midsection.
Pace Your Workouts
Change your training gradually. It doesn’t matter how fit you are when your body is exposed to new physical stress; it takes time for your system to adapt. This rule is not limited to sports activities but should be applied to other areas of your life.
Watch For:
Tightness and Restriction The body is quite clever. When an area is irritated or injured the nervous system usually tightens the muscles around the region to help brace or splint the region to protect it. This increase in muscle tone can be felt before you feel any pain, and it’s usually specific to one area. If you are unable to stretch and release a tight area or cramp, apply ice and rest. If the tension continues, consult your chiropractor or integrated physical medicine team whose team includes a great chiropractor.
The Normal Pain Quotient Nature designed pain for a reason. There is a difference between working hard and feeling a bit sore after a session and pathological pain. Use the 3-day rule: if it’s not better after a few days, there might be something going on.
Charged Up and Ready To Help!
The exciting news is that out of this demand for thrill seeking and pushing for the “next great,” we now have specialists who use their expertise to not only rehabilitate sports injuries but teach athletes to be part of the top 1%. We teach them to listen to their bodies and to make them aware of common signals that can alert them that an injury may occur.
Call today as our expert team is charged up and ready to help you not only achieve your health goals successfully but to help you maintain those results. Have questions on where to begin? Call us. We can help create a dynamic program based on your individual needs and goals.
For Your Health,
Dr. Wendy Lanser, DC