Define Fitness for yourself:How to reinvent fitness for YOUR life
Rule #1- describe, write down and post on your mirror what your ideal fitness level is (that is what you want to be able to do, in a time frame, with a description of “fitness” and what that word means to you.
Surfing the net today, i found this post by my friends over at iSatori:
a short excerpt-
The Pain Cave
There are many places to learn about this new fitness phenomenon, but one of the most intense we’ve come across is Nick Lacaria’s at http://paincavefitness.blogspot.com/ (edit 2013-changed to www.paincavefitness.com)
Here’s how Nick explains the Pain Cave Exercise Philosophy:
The most important thing in the fitness game is to learn as much as you can and test things on yourself. What works for you may not work for someone else and vice versa, but listen to people who have been in the trenches themselves, not just every article in a magazine.
Here are my top 10 rules to help you create fantabulous workouts:
1. Keep it simple. The best movements are the ones that use the entire body in unison.
2. Forget about isolation exercises. There is no such thing.
3. Train intensely. At least 30 minutes if you have time.
4. Don’t judge a workout by the time it takes you to do it. Kind of a bump off #3, but 10 minutes of sled dragging will beat almost any other workout that takes twice as long to complete.
5. Understand what you are doing and why it works. Just don’t look at a cool tool or exercise and do it without understanding the results it will give you.
6. Give your body adequate rest before training the same energy system or body parts consecutively.
7. Make sure you have a base to build on. There is no reason for you to bench press if you can’t do push-ups.
8. Learn what variety means and how to implement it into your training regimen.
9. Train with a partner and listen to music. If you can’t train with a partner, it is imperative to train to music. Bruce Lee was a huge proponent of this as beats and rhythm help with the learning curve and also can blend in with the “pain” you feel during the workout, lowering perceived exertion levels.(edit 2013- it can be anything from rhythmic beats of Russell Buddy Helm to anything with a constant beat, working in sync with the heart rate you are currently training at. Use slow methodic beats to warm-up to, then increase the bpm to match your intensity level as it increases, and then transition into use of a slow, meditative sound for your cool down. (i find this works best for me rather than having Slipknot or Metallica playing for the entire training session)
10. Log your training. This helps you decide what works and what doesn’t (-ed 2013) and gives you a baseline of where you stand, so that you can always increase workload overtime. If you are not progressing, you are stagnating or regressing
Nick concludes, “I love an analogy Al Cosgrove once wrote: ‘If I can give you a business plan that promised to make you a million dollars in two years, how would you view it if I wrote it on a bar napkin? Does it make the information any less valuable?’”
You’ll find the workouts scribbled across white boards, chock (sic) boards, or spare scraps of paper. Does that make them any less valuable than those you can find in a fancy book from a major publisher?
I am now adding step #11- assess your current state of fitness. This can be done in multiple ways. You can use an old workout that you have data recorded from and see if you are still at that level. If not, let’s look at some basics:
a. can you walk up 3 flights of stairs or do you choose to use an elevator?
b. can you pick up your kid and some groceries at the same time?
c. Can you out run someone trying to mug you?
d. Can you protect your family, yourself or someone else that is in harms way?
e. Can you swim 500 meters without stopping
f. Can you do you 20 push ups (chest to floor)
g. Can you do a single pull up?
This short and sweet analysis will be able to tell you if you can perform in life. Does your current fitness level enhance your life, or do you feel that you are behind the curve? More importantly, does it interfere with normal, daily routine activity?
We all know that not everyone needs to be able to climb a rope, jump out of a helicopter to save someone, climb a ship for VBSS, but everyone should have a qualified standard that if focused on, will enhance your ability to “live” and not just “exist”.
Thanks to Coach Ross for more ideas to write about. Coming soon:
He sent me a message that really helped invigorate my drive to write more often:
“and Thank You by the way. PainCave is like my bible. I showed the old videos to my buddies the other night and proved we were doing “crossfit” before crossfit was ever cool”
– How to progress above the basic pull up routine
-The roll of DOMS (delayed onset muscle soreness) in a fitness routine.
Not everyone wants to step on stage or into a ring, but we can all increase the vigor in our lives by becoming fitter. Fitness is the glue that holds Work, life, and social together. Without that glue, the other cogs in the wheel don’t spin at optimal speeds.
Being optimal is now average…but being optimally average helps in so many other facets of life. Focus on your goals and no one else’s, but more importantly, set goals. Look at them everyday and think before action “how will this affect me in the long run”.
Because its the long run that causes the weaker to drop back to complacency. Complacency kills. Growth is the only other solution.