… you are fearfully and wonderfully made …
Everybody knows that prevention is better than cure and that healthy daily habits can be the difference between strong independant or weak depandant life, so preserving your health while attaining and maitaining a high level of functional abiliy should be one of the most important priorities. Human body is wonderfully designed and we all should strive to live long and happy life in healthy and strong body.
Proper exercise is one of the most important necessities for independant and strong life and it is our responsibility to look after this ‘God given‘ complex machinery that we temporarily look after and to develop our human potential in body, mind and spirit.
Most of people have some understanding of the benefits of exercise, however very few realize the great importance of it. Lack of movement is not that much of an issue here but rather lack of strength and muscle loss (Sarcopenia}. Inventor of Nautilus and MedX machines Arthur Jones sumed it up well:
“If I were to grab you by the throat, and choke off your air supply, it would immediately become apparent to you that oxygen is absolutely essential for life. If I were to lock you in a room with no water, after several hours, the degree of thirst you would experience would indicate to you that water is a requirement for life. If I were to lock you in that room with water, but no food, it would take a little longer, a matter of a couple of days, before you would be ravenously hungry, and there would be no question in your mind that food was absolutely essential for life. However, it often takes years before ones body begins to show the harm done by a lack of proper exercise.”Arthur Jones
Long term effects of lack of proper exercise can manifest itself in muscle loss (Sarcopenia) that can lead to weaker muscles, fragile bones, slower metabolism, decreased insulin sensitivity, fat gain, higher blood pressure, poor caerdiovascular capacity, decreased metabolism, osteoporosis and higher risks of bone fracture
Proper exercise can stimulate your body to function at the highest physical ability and improve your appearance. It will enhance your strength, speed and overall health so you can live your life with more ease and be able to do more, do it better, for longer and look at your best at the same time. Most of people underestimate their own potential and would be very surprised at what they are actually capable of becoming with proper exercise.
Exercise is a form of internal body hygiene for your muscles, bones, connective tissues, organs and is one of the most important things you can do to enhance quality of your life. Therefore it should be given the same physical and mental attention to details and effort as any other long term life goal.
How WELL you perform each exercise is far more important than how MANY exercuses you perform. When performing an exercise your focus should be on using the weight to create and maintain relatively consistent tension in the target muscles, and NOT just making it go up and down.Drew Baye www.baye.com
All exercises of every workout should be performed in the safest, most efficient and productive way possible.
“Exercise should help to avoid injury; not cause injury.”
iI goes without saying that exerciser should prevent injuries and be preformed in the safest possible way. however many careless and haphazard form frequently promoted in gyms and most classes like Crossfit, plyometrics and so called “core stability training” alongside with other activities are heavily pushed as exercise, so it is no wonder most people are not aware and often underestimate the high risk of injury in the long run related to incorrect exercise.
Despite the fact that any physical activity carries along some risk of injure, proper exercise must be performed in a manner and while maintaining full control witch makes it safer than pretty much any other activity. It would not be wise to participate in activity for the purpose of fitness improvement witch simultaneously include significant risk of causing physical injury and impairing long term health and functional ability.
Safe exercise does not mean easy exercise. High level of effort is required for it to be effective. Lucky safety and intensity of effort can go hand in hand during exercise as long as exercise is performed in such a way to minimize risk of injury and at the same time maximize the quality of muscular loading and productivity.
Do less, but do it better
Effort during exercise is the number one factor for productive workout, and effort can be maximized with good form. In other words the better your form the greater the intensity of effort. Unfortunately most of fitness professionals still promote hard work while proper form is often neglected. However good form and maximum effort do not exclude each other. but are rather directly related.
Most of people associate high level of effort with all sort of strange bodily contortions mingled with histrionics, but they are not expression of grater intensity. Many trainers still advocate those wrong habits even though they don’t really train hard. In most cases. All sorts of unnecessary acts are done in order to make exercise easier and distract from unpleasantness of hard work.
This can be easily spotted in most commercial gyms, bootcamps and “outside training groups” were trainee’ grout, grimace, jerk weight or their own body to gain momentum and move all over the place to increase leverage during exercise. The above picture is not representation of greater effort, but rather a trainee who remains stoic as the level of intensity, effort and discomfort increases he/she remains impassive, expressionless fully focused on squeezing targeted muscles while preserving strict control over the body position and path of movement.
Loose or sloppy form makes exercise easier not harder. Some coaches claim loosening up form allows for more repetitions to be performed revealing how ignorant they are of true objective of exercise. Correct form during exercise requires proper body positioning and alignment, path, range and manner of movement, to effectively load muscles.
Less is more when it comes to proper exercise. You should spend no more time exercising than is required for best results. More exercise will not give you better results, but will rather rob you of limited time you have to accel in other interests or goals and enjoy your time with family and friends. The good news is very little exercise is actually needed if carry out properly and with high level of effort.
Proper strength training or progressive resistance exercise can be easily considered the only true exercise you will ever need (mind you activity/sport is not exercise). If your goal is to safely and efficiently improve your fitness, muscle strength, endurance, cardiovascular & metabolic efficiency, flexibility, bone density and body composition then strength training should be your first choice.
THE BASIC PILLARS
Safety, productivity and efficiency are 3 basic pillars of proper exercise. Of course there are other fundamentals that should be considered to allow for even higher quality of exercise so you can prevent injuries, get maximun results in minumum time and stay strong for life.
Literally any strength training programme or modality has a potential of increasing your strength, fitness and functional ability as long as it will be performed with relatively high level of effort, frequently and progressively.
Any strength training programme involving major muscle groups with appropriate volume and enough time in between sessions to allow full recovery and adaptation can get you as strong and musculat as your genetics will allow.
The same goes for physical activities performed with relatively high level of effort, over full range of joint motion and with meaningful loads to musculoskeletal system. They can also result in improvements in cardiovascular and metabolic conditioning, flexibility and bone density.
In fact any training approach with a meaningful and progressive overload to muscles via machines, free weights, body wight, manual resistance etc. can be productive for strength increase.
However when you start to objectively analyze and compare differen trainig methods to achieve the same goal one will be the best.
As Drew Baye says:
Your life, your health, and your time, are far too important to settle for just any training method, program, modality. Accept nothing less than the best.
My main mission is to promote and teach safe, productive and efficient strength training to maximize your health, fitness and functional ability so you can enjoy this God given amazing body.