The other day I set up a fitness program for a woman who is entering Dr. Oz’s Transformation Nation: Million Dollar You challenge.
She wants to train in a club setting, so we met there. In touring the facility, I noticed more people sitting or lying down than standing or moving around. It looked more like a waiting room, a spa, or massage business than a gym.
Don’t get me wrong. There’s a time and a place for sitting and lying down, but that time is not during your workout, and that place is not in the club or home gym.
Use your instincts for a moment instead of your book, TV, magazine or “learn by watching others” knowledge. If someone said to you, “Wow. I am so out of shape. I really need to work out and boost my energy level,” would you envision that he or she would then lie down on the floor and start slowly lifting and lowering their hips?
More likely you would picture someone running, jumping, shuffling side to side, raising some weights over her head, etc. You would picture something really active with lots of full body movement. Those instinctive visions of what it means to exercise are correct.
The training practice of sitting on some selectorized (single movement) machine to “isolate the muscle” is out. Really out.
Try something different for your workouts this year: DON’T SIT DOWN.
Most of the physically demanding work you do in a day is done standing, so prepare for that type of work by training in that position. When I asked my husband, who still likes to use selectorized equipment at his company gym, how doing his bicep curls sitting down prepares him for practical, functional tasks, he responded, “Obviously you don’t understand how heavy the pens are at work.”
Think of exercise as an activity that conditions you for the physically demanding aspects of life: lifting, carrying, pulling, pushing, reaching, shoving, running (even for a short stint), lunging, climbing, etc. Your exercises should reflect those everyday movements and be done in positions that resemble regular tasks.
Consider sit-ups. How often is your body required to sit up, face up, from a lying position…especially over and over? Almost never. Most people, when they get out of bed or get up from the floor roll on to their sides first.
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