Natural Body Man
October 19, 2015
Have you ever started taking a group workout class somewhere without looking to closely at the program? It happens all the time. As a
matter of fact, it's alot of fun to impulsively participate in a group activity without regard to anything...be it dancing, exercising, swimming,
hiking, cross-fitting, etc.. But of course the more intense a class becomes, the more important it is for you to become aware of yourself
(exercise history, acute/chronic injuries, etc..) and what is expected in the class. Sometimes just because an exercise group has been
getting together exercising for a long consistent period of time, doesn't always mean the class is safe.
I have been to a number of exercise gatherings where the instructor did not lead a proper dynamic, static warm-up, stretch.., nor a proper
ordering/mixing of the exercises; instructing which exercises to do first, middle, and last, including proper rest breaks (based on
intensity/volume relationships) with regard to administering the exercise instruction with proper safety and integrity of our physical bodies
(GTO's, muscle spindles, spinal column, and joints). It is especially important to become more aware when training with weights in a group
Do your homework. Know your previous and current ailments. That way you will enjoy the class and know when to back out. Two-thirds of
the USA is overweight. Do your really think that all of these people try on purpose not to workout and be physically fit? The answer is NO!
Most of these people are tired, over-worked, and trying to pay bills. But when they did workout, alot of them got hurt. Why? Because they
needed to become aware of their aliments and thus do the proper warm-ups/stretching & cool-downs, along with knowing how to train, and
what not to train. It is not easy to know all these things, that is why it is especially important to becoming AWARE OF YOURSELF AND THE
WHAT THE GROUP EXERCISE CLASS CONSISTS OF.
If you do not have a mountain of exercise knowledge and want to train then do the following. Train at 50% of your potential..not your full
100% at least for the first week. For example if you can do maximally do 10 push-ups, then instead just do 5 push-ups. Only workout 1 time
for the first week. In your first workout, if you have not exercised regularly for over 1 month, then just do 1 set for each movement you are
training. To add, if you are training regularly but this is a new shocking workout; then again it is better in most cases to just stick with 1 set of
the new movement. Remember to do your warm-ups & cool-downs; both dynamically & statically. Beginners should train with light weights
and use: cables, bands, dumbbells which allow for greater degrees of range of motion for low risk of injury. Know that using the straight
bars and training power movements usually promote for muscular growth (not necessarily advantageous usable muscle), though they are
harder on the body, thus usually promoting a higher chance of injury. Decide what you want...and what you are willing to risk...and at what
you are not willing to risk.
Note: It is good to look at your life like a sports season. What months are you most busy? Least busy? The months that you are most busy,
not getting too much deep sleep, train less intense with moderate or low volume. The months that you aren't that busy, nor emotionally
involved, train harder, this is when you should train harder and challenge yourself to new levels.