07 Jan How To Start Moving Again
Have you been off of your regular workout routine?
Would you like to start on the path to a healthier you?
If you answered yes, then the next logical question is “Where do I start?”
Well my friends the answer 9 out of 10 times is to start by moving. As they say, “ a journey of a 1000 steps starts with 1.” So true is that to fitness and a healthy lifestyle. So what I suggest is that you start by moving more. This can be done very easily by taking a simple walk everyday. Literally start there, even if you are working out already and just need more motivation or new ideas and routines to get you feeling better. A simple 30 minute walk can start to do wonders for your over all fitness and even your attitude.
As the Mayo Clinic points out in their article “Walking: Trim your waistline, improve your health.” Some of the benefits of walking are: increased caloric expenditure(you will burn more calories), strengthening bones and muscles, improving mood, balance and coordination. Click here for their full article: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
There are actually tons of studies about the benefits of walking and with a quick google search you can see how it has a host of benefits.
What I want to tell you though, is that it will help you get your state of mind right. You see, you need to have a healthy state of mind when it comes to taking on a healthy lifestyle. By simply starting a new walking routine you start to change your mind into a productive state. What I mean, is that the simple process of setting the task then completing it helps to set a productive tone in your day. What tends to happen next is that you have a clearer head to help handle your other tasks of the day more efficiently.
In addition to getting your head right. You now have something you can build upon. Just as Newton’s 1st law states “ An object in motion stays in motion…” You will tend to keep moving and continue to build on the success that walking is having for you.
After walking, the next step I suggest is to start a simple calisthenics and plyometric routine. Yes that is right good old school yard calisthenics and plyometrics. As a reminder calisthenics is basically “body weight training” and plyometrics is body weight training with jumps.
I would recommend doing this after your walk but really anytime you can fit it in is ok. First start with some simple mobility warm up exercises. So that routine would look something like this: Front Arm Circles – Palms facing down. Circle our arms 12 to 15 times starting small and getting larger as you go. Back Arm Circles – Same as the front, except this time with palms up. Straight Shoulder Shrugs – Shrug your shoulders straight up to your ears about 10 to 15 times. Shoulders Rolls Front and Back – Now roll your shoulders front to back for 10 to 15 reps then back to front for 10 to 15 reps. Head Circles – Circle your head left for about 10 times slowly, then repeat to the right. Repeat two times. Then shake out your arms and upper body.
Now for the starter routine. Which if you are just starting out, try this for three times a week for three weeks then start moving to more advance exercises.
The following is to be done as a circuit under time. Perform each for as many reps as possible in 20 secs with a 10 second rest in between then pause for 30 seconds to 1 minute after the circuit is complete. The final rest depends on your fitness level. So go at a good pace but if you need to rest then take your rest and get back at it for the next set. Shoot to complete 4 full circuits. However if you are brand new or have a very low fitness level just start with 2 times and then build from there.
Ok so on to the routine. I am going to spare you the details of the exercises as most people know these, they just don’t do them. However if you do not know the mechanics involved I have provided some pictures to help you.
Now we are missing Pull Ups here, so if you have access to a pull up bar then please incorporate them as well. If not no worries they can be added in later.
This simple calisthenics routine is very basic but very effective at recharging the body. It will also start to give you the strength and confidence to move on to harder body weight exercises. Which if you keep at it. They will come to you in a very short time and you will also start to see results in your strength, attitude, and physique.
Well my friends this is just the beginning and I hope you enjoyed my two cents on where to start? Stay tuned for more articles and videos.
Lee Probst, Co-Owner Temple Martial Arts & Fitness
ISSA CPT, SSC