Your Inner Strength

When you hear the word “strength” or when you hear someone refer to someone else as being strong, what are the first things that come to your mind? It could be that you think that person is emotionally strong, physically strong, or both. Either way, it’s a great quality with which to be associated for anyone. Most often, especially in my line of work, when I hear someone referring to strength, I think of physical strength.

I know a lot of people who are physically strong but I know for a fact that for some, muscular strength has come at a very stiff price. And, when it comes down to it, most of those very strong individuals have a very weak link that goes unnoticed and shows up over time. I’m talking about inner strength or how strong the body is on the inside in terms of joint health, body balance, and flexibility.

Developing and maintaining muscle mass is essential to having a strong body but it has to be done in a way that is not detrimental to your body on the inside. It all comes down to using correct form and technique, not over training, eating a healthy diet, and giving your body what it needs to fully recuperate from exercise. So, the next time you’re exercising and feeling good about your “strength,” make sure it’s more than muscle deep.

Strength -the ability to resist being moved or broken by a force

Exercise: Too Much, Too Little, Just Right

In an era filled with countless new exercise programs, new exercise methods, and newly designed exercise equipment, our choices to get fit are numerous. The issue is definitely not a lack of effective fitness programs available to us, but more of a lack of understanding of just how much exercise do we need to get and stay fit.

Almost every single bit of literature and information available to us about exercise is about making sure we get enough exercise but there is very little that addresses doing too much. Here’s a number for you; over half of the people that I see exercising on a regular basis are over training. That’s right, OVER training.

So, how do we know the amount of exercise that’s just right for us? Your exercise routine should match your fitness goals and your routines and goals are far too many to address here. But, no matter your fitness routine or goals, I have listed some guidelines that tell you if you are doing too much, too little, or just right.

1. Include off days – every exercise program needs to include off days. I recommend that you take two full days off a week and split them up across the week. For example: 3 days of exercise, 1 day off, 2 days of exercise, 1 day off. Your results are determined by how well your body is recuperating; you need days off to fully recuperate.

2. Exercise Durations – get at least 30 minutes a day for five days a week of moderate exercise and on the other end of the scale, do not exceed an hour and a half a day for five days a week.

3. Soreness – you may experience muscle soreness the next day or even 1-2 days after exercise which is called delayed onset muscle soreness (DOMS). But, you should not have soreness in the same muscle for more than three days. Soreness is NOT an indicator of a “good” workout; just make sure your soreness is not in your joints.

4. Avoid Pain – You should NEVER experience pain when exercising. Pain can be and is a sign of over training and injury. There is discomfort with exercise such as getting out of breath, experiencing the burning sensation in your muscle during exercise, fatigue, being tired, and mental exhaustion but you should never have pain. If you do have pain, stop exercising and let your doctor diagnose this pain. Make sure you aren’t doing too much and that you are recuperating enough from exercise.

5. Your Immune System – the right amount of exercise can and does strengthen your immune system. However, too much or too little exercise can weaken your immune system and make you more susceptible to bacteria and viruses. If you are exercising and you frequently get colds, you could be over training. Check your training frequency and intensity and make sure you are recuperating from exercise. If you are not exercising, starting a fitness program can and will strengthen your immune system. And, don’t forget to wash your hands after exercise and keep your hands out of your face.

6. Eat Well and Understand Nutrition – eating good food is only part of eating well, the other part is eating at the right times. My new exercise program, It’s All Heart, has a 45 minute nutrition segment which details not only what to eat, but when to eat. Make sure you are eating an hour and a half t0 two hours before you exercise and immediately after exercise. Read and understand how the different foods affect your body and energy, this is very valuable information and will improve your workouts.

7. Monitor Your Heart Rate – Invest in a heart rate monitor or start taking and recording your heart rate several times during your workout. Also, start taking your heart rate at different times of the day including before you go to sleep and right before you get out of bed in the morning. An elevated resting heart rate can mean you’re not exercising enough or that you are exercising too much as well.

8. Listen to Your Body – In addition to your heart rate, your body has other ways of telling you if you are doing the right amount of exercise. Pay attention to your energy levels throughout the day, how well you are sleeping, and monitor your emotions, moods, and mental energy. When you are exercising right, your energy, mood, sleep, and feelings of well being are very high but when your exercise levels are not what they should be, a downward spiral of feelings can become the norm.

Exercise and eating well are the keys to living as long and well as you can, just be sure that your exercise program or the way you are exercising isn’t actually taking years off your life. Treat your body now how you want it to treat you later in life and I’ll see you on your next exercise day.

The Bottom Line

You know that 360 degree look you get of yourself in the dressing room as you’re trying on new clothes and you see angles of your body that you do not see on a daily basis? In most cases it’s really hard to see what your backside looks like and, in my experience in personal training, it’s the number one body part that people (mostly women) want to look good. So, I want to give you my top three tips to keep your “bottom line” in shape.

1.) Squat and lunge – the two best glute muscle builders and shapers. When doing squats, keep your feet wider than shoulder width because when your feet are wide, the emphasis is more on your hips and glutes than your quads. Press off of your heals instead of your toes and go slow during the entire exercise without bouncing. When doing lunges, go slow and press off your heals instead of your toes. Spread your feet out so that your knees are behind your toes when lunging and go slow without bouncing at the bottom.

2.) Stop running or reduce your running time – depending on your body type and genetics, running can cause you to lose muscle mass in your legs and glutes. Instead, substitute a stationary bike or do some kick boxing to replace your running.

3.) Avoid over training – over training can and will rob your body of muscle and this will show up or be noticeable in your legs and glutes. Your legs and glutes are the biggest muscles in your body and are the muscles that will deplete and reduce if over trained. Make sure you are getting plenty of protein and log your training and training durations.

The idea is to keep as much muscle as you can especially when trying to lose weight. The areas of your body with the most muscle are also the areas which will be most affected when exercising too much or the wrong way. We all want to look good in all areas of our body especially those areas we cannot see but others see all the time. And, that’s the “bottom line”