If only you could get beyond the pain!
There's nothing more frustrating than deciding you want to get fit, but recurring injuries seem to be preventing you from hitting your target.
When you first start, there're a few key elements that need to be present in your exercise routine. To ensure that you won't wakeup any aches and pains here're my top 5 pain prevention points to help you break through the start-up:
There's nothing more frustrating than deciding you want to get fit, but recurring injuries seem to be preventing you from hitting your target.
When you first start, there're a few key elements that need to be present in your exercise routine. To ensure that you won't wakeup any aches and pains here're my top 5 pain prevention points to help you break through the start-up:
#1 Avoid lifting heavy weight too soon. You should spend about 2-3 weeks preparing your body for weight training. The reason for this is that muscles grow and get strong fairly quickly. The tissue that surrounds your joints takes much longer. After a few weeks of hitting the weights, the stronger muscles begin to stress the much weaker not yet conditioned joints; resulting in pain. Try my full body preparation program. It'll help the muscles and joints to progress in harmony. Click here for the program.
#2 If you work sitting at a computer all day, and you've been relatively inactive; your shoulders are areas of concern. Avoid overhead and front pressing exercises during your 2-3 week preparation phase.
Once you include presses, you should only do 1 press movement to every 2-3 pulling movements. People generally have very weak backs and need to focus on that area before working the chest.
#3 Hip tightness is one of the primary causes of low back pain and knee problems. During your 2-3 week start-up, you should address your hips with the following: healthy hips for all ages
#4 Cardiovascular training is great for burning some extra calories, and is tremendous for heart health. I do want to caution you to not use it as your primary means for weight loss.The intense bouts of cardio training are not only time consuming-and not having time is a major excuse for not training- but it can also be very hard on the body.
#5 Eating poorly and not providing your body with nutrient dense foods is a sure way to build up toxins in your system. These toxins can slow down your body's ability to repair itself and lead to persistent pain and injury. There are foods that can actually cause inflammation in your body, and due to their destructive effects; can monopolize the resources of your body's repair system.
Foods that are known to cause inflammation in the body are: Most dairy products (except yogurt), cold cuts (due to the content of nitrates), pretty much all processed foods, and sugar. There's some research that indicates that potatoes-being a member of the nightshade family of plants-contains a chemical alkaloid called solanine that has been found to trigger inflammation and irritate existing pain.
When we exercise, we're causing manageable damage to our internal structures, all of which the body can handle. But when you throw these undesirable foods into the equation it all can overload your body and inhibit its ability to fix you.
This post is not intended to replace a consultation with your health care provider. It is intended to provide you with information to compliment your doctors' advice.
#2 If you work sitting at a computer all day, and you've been relatively inactive; your shoulders are areas of concern. Avoid overhead and front pressing exercises during your 2-3 week preparation phase.
Once you include presses, you should only do 1 press movement to every 2-3 pulling movements. People generally have very weak backs and need to focus on that area before working the chest.
#3 Hip tightness is one of the primary causes of low back pain and knee problems. During your 2-3 week start-up, you should address your hips with the following: healthy hips for all ages
#4 Cardiovascular training is great for burning some extra calories, and is tremendous for heart health. I do want to caution you to not use it as your primary means for weight loss.The intense bouts of cardio training are not only time consuming-and not having time is a major excuse for not training- but it can also be very hard on the body.
#5 Eating poorly and not providing your body with nutrient dense foods is a sure way to build up toxins in your system. These toxins can slow down your body's ability to repair itself and lead to persistent pain and injury. There are foods that can actually cause inflammation in your body, and due to their destructive effects; can monopolize the resources of your body's repair system.
Foods that are known to cause inflammation in the body are: Most dairy products (except yogurt), cold cuts (due to the content of nitrates), pretty much all processed foods, and sugar. There's some research that indicates that potatoes-being a member of the nightshade family of plants-contains a chemical alkaloid called solanine that has been found to trigger inflammation and irritate existing pain.
When we exercise, we're causing manageable damage to our internal structures, all of which the body can handle. But when you throw these undesirable foods into the equation it all can overload your body and inhibit its ability to fix you.
This post is not intended to replace a consultation with your health care provider. It is intended to provide you with information to compliment your doctors' advice.
