Well, the New Year is here, and with it, the annual migration back to health and fitness. We’re all squeezing into our work clothes, wishing we hadn’t gone back for that third helping of green bean casserole. This is the time of year we are inundated with ads and promotions for various fitness super-routines promising we can look just like Joe Manganiello or Sophia Vergara in six weeks or less. They promise that people of any age, gender or fitness level can come right in and join. In six weeks of hard work and sweat (and probably blood and tears), you’ll be ahead of the curve in the run for bikini season. Is it true? Can any person be successful with fitness and lose weight?
The answer is yes… BUT. That all-out, super high-intensity program may not be the right place for you to start. Fitness is just like any other activity, in that there exists a learning curve coinciding with your ability level. Think of it this way, if you’re going to start skiing, you don’t strap on a pair of racing skis and hit the double black diamond runs. You get fitted in the ski shop with beginner gear and ask for directions to the bunny hill. Your brain begins to learn the concepts of how the equipment works, and your body develops the coordination and strength to perform the actions. Essentially, you begin at the beginning. It’s no different when it comes to fitness.
Modern exercise science teaches us that all people can be classified into fitness categories based on their individual situation. When a person begins movement and resistance training (meaning load-bearing training and gym workouts), the first step is to learn how to stabilize and protect their body properly. There is a whole set of muscles in the body designed to create strength and stability in the spine and joints, allowing for proper, healthy motion. If an exerciser lacks the proper stability, improper movements will most likely occur. This results in aches and pains, or worse, acute injury like pulled muscles or joint damage. For example, take someone who is new to exercise or hasn’t exercised since last February. Due to natural body processes, the muscles which stabilize the knees and the spine are only able to support low-intensity activities like walking up stairs and sitting down. If this person goes to a boot camp workout and on day one, starts doing jump-squats, most likely they will end up with a knee injury like a torn meniscus and low back pain. Now the exerciser must cease the program, causing frustration, and is left to figure out how to deal with the pain. Needless to say, this does not encourage future fitness participation.
The problem is that most of these programs don’t take into account a person’s unique category. Don’t get me wrong, I am all about the sweat-drenched, calorie burning, and spiritual experience of a professionally administered workout. It just needs to be right for you. Learning how to activate your muscles to protect your body and move in a healthy way sets a foundation for success. Exercisers of any ability level can and should burn calories, look and feel better, and make great progress. The trick is to be your own advocate. Find a program or trainer who will take the time to help you feel comfortable. Ask questions about exercises you don’t understand or are apprehensive about. If at any time you feel pain, make sure to bring it up (we’re talking about sharp, bad pain, not the glorious “burn” you feel when working your booty off). When exercise is healthy and appropriate, you’ll be amazed by how quickly your body will respond and improve. You’ll move through the fitness categories in an organic way, and the sky will be the limit for what you can accomplish in 2015!