Bodyweight Exercises

Finding time to work out is very often a problem. Even finding the time of day to work out can be a real problem.  With your work day expanding and the kids having so many scheduled activities, your daily schedule is too often at the mercy of everyone else's schedule.  And, the consequences of telling everyone else to back off may be too great.

Americans - well, everyone in the world - is under more pressure to work longer hours.  Surveys show that fewer Americans taking vacations, and more are working weekends.

It is difficult to tell others that your fitness takes priority over their demands.  It looks selfish - others (like boss) won't realize that it will make you a better producer longer.  Your family won't realize that a fit Mom or Dad means more energy to spend time with the kids, or volunteer at class rooms and activities.

This problem with finding time in each day can be solved by finding a routine or routines that can be used at any time of the day.  Morning routines.  Lunch hour routines. Evening routines.

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One solution to the endless battle between finding time for fitness and finding time for everything else is to find a routine that actually fits your schedule. Because, let's face it - in the showdown between fitness and life - fitness loses. Getting into shape comes in second to getting into work on time.

Most people aren't too concerned about this conflict, because it's so easy to resolve: simply don't work out. Or workout later. That is, until the symptoms show: weight gain, diabetes, high blood pressure. Most people pretend they are fit, until they cannot pretend anymore.  For me, it was feeling really dizzy a few days aftera car accident.  I thought it was a latent concussion. Nope. It was high blood pressure. And the doctor said the numbers indicated it was inherited.

The tension between your workout and your other priorities is real and has consequences. I remember one day, when my department and the sales department went out to lunch at one of those Benihana-style restaraunts. One of the salespeople was really into fitness - so much so, that she stood up to leave when she how much salt and oil was being used! Oh heavens! We talked her into staying, but I guarantee you that even that little act had a consequence: don't invite Ranger NoFun to any more lunches. And forget Happy Hour!  Now, she was strong enough to handle this little bit of peer pressure and still stick with her fitness routine. A lot of people would have trashed their fitness routine.  Too many people want to lose weight without dieting or exercising. 

So start making sure your fitness routine is flexible enough to handle the different pressures of real life.

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Fits in schedule

P1: one solution is to find a routine that fits in your schedule

because in conflict b/t life and fitness: fitness loses

P2: never had to be concerned until symptoms show: weight loss, etc.

most people pretend they are fit

P3: tension b/t fitness and other priorities

early morning meeting bumps early morning workout

P4: can be solved by finding flexible fitness routine

You can fit fitness into your life, into your busy routine, into all your other responsibilities and priorities. How? By choosing one routine that has several components that can be moved around. Another way is to choose several routines that have different lengths, intensities, focus, etc.  The key is flexibility.  Not the "I can touch my feet to the top of my head" flexibility.  The flexibility of your fitness routine to adapt to your daily life.

This probably wasn't a problem until recently. When you were younger, or when your career or family was just beginning, the rest of your schedule and priorities allowed fitness to be an equal priority.

But now - with responsibilities at work, family, and community - sometimes those other priorites squeeze out fitness. For example, I love to work out early in the morning. But when I have to leave 1-1/2 hours early, to get to a distant meeting or conference, there isn't time to get a full workout in. So maybe I'll do a short but intense one. Or maybe I'll do a yoga routine.

That's the solution. Having the ability to be flexible and adapt your workout, even as the demands of your life change your routine.

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Fitness will change you. It will change your weight, your body shape, your attitude about yourself, and how people around you treat you. It will change you inside and it will change you outside. But it's not necessary to turn your whole life upside down just to lose 15 pounds!

If you aren't in tune with the changes that your fitness routines are causing in you, then you don't know that there's a problem. Your routines need to be in synch with the changes you are causing in yourself. You want your body and your emotions to work WITH your fitness routines, not against them.

So, for many people, smaller and more incremental changes are what is needed. Losing specific amounts of weight each month. Adding a specific number of pushups or situps. Reaching a certain stretching point. Being in control of your changes.

One thing that is especially important is to not let the changes get out of control. In my humble opinion, this is one of the primary reasons for people using steroids. People see changes - they like the changes - they WANT the changes to get out of control. But health and fitness are all about discipline.

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What if you heard a noise from one of the wheels on your car? And you took it to the mechanic and asked him or her to check out the brakes, because it sounds like it did when your brakes went out the last time. And what if the mechanic said that they have a "comperhensive" program that is going to look at your entire car?

Well, if you want that - that's great. If you want your brakes fixed - it's wasted time and money. AND, you probably want your mechanic to spend ALL the time getting the brakes fixed.

Now, it's the same thing when it comes to your workout routine. Sometimes you're going to want to have a workout routine that hits everything - HARD sometimes, easier at other times. But sometimes you want (or need) to focus on a body part. Or a body area. Or maybe something like stamina or stress or overall fitness. Or even trying to lose weight without dieting.

And you do this by having several fitness routines to select from, depending on what you want to focus on. The only fitness routine I have seen that - by itself - is this flexible, is traditional karate kata. But even kata is not flexible enough to cover the flexibility that Pilates will provide. Bodyweight exercises also come close, but to cover everything, you'd need an encyclopedia of exercises.

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Fitness routines will change you. Not just your body. YOU. You will be a different person at the "end" of your fitness journey. And the more you embrace this, the easier and more focused your fitness routines can be.

This wasn't so much of a problem or concern when you were younger, because you were changing anyway! As you mature, as you have different and new experiences, you are changing, and those change overwhelm the changes caused by your fitness work.

There's also the changes that your changes cause in people around you. If you lose a lot of weight fairly quickly, then all the people who dealt with you as a heavy person will react to you differently. Or if you go from a desk-jockey to a marathoner, then everyone around you will be treating you differently.

You CAN control these changes. You can control and direct the changes in you and in how your friends react.
By moving between fitness routines, you can direct where the changes occur. You can also help your friends adjust to the changes in you.

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Working on stretching your muscles is something that needs to be done in parallel with making your muscles stronger and bigger. And many packaged routines promise to do that, but most of the time, these routines focus on one and add the other as an after-thought. As a result, either muscle stretching or muscle growth will suffer. And you don't want or deserve that.

When you are focusing on muscle growth, the muscles themselves do not naturally stretch or stay flexible. And, as you work on stretching, your muscles become a little stronger - but that's a side effect. Also, muscle growth without flexibility actually can become painful. And stretching without strength increase can make you just "Rubber-Man (or -Woman)" without any benefit.

If you actually stop working on muscle growth without having done stretching, your muscles can tighten up. This is painful. It also limits your mobility, like how far above yor head you can reach. And - interestingly enough - muscles help pump your blood. Without strong and flexible muscles, your ability to pump blood smoothly throughout your body is hurt.

So what's the solution? Get different routines that focus strictly on either muscle growth or strength, and ones that focus on stretching. Then, after you have experience with these, develop your own routines. For example, I have a few mix-and-match routines between bodyweight exercises and yoga, where some are 25 minutes of yoga and 20 minutes of bodyweight exercises and some are 10 minutes of yoga and 5 minutes of (really intense) calisthenics.

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The idea of fitness is much more than just a flat stomach, running long distances, or losing weight. It is overall health. This includes managing stress, because stress can lead to many destructive health problems. And the tragedy is that stress breaks down your body and ruins your health and you never know it. Stealth health killer.

High stress can lead to weight gain. This comes through many different doors. Some people, when stressed, eat to clam their nerves. Other people will use the stress as an excuse to fall off a diet or an exercise routine. So the stress, which by itself destroys your body, also defeats your other efforts to stay healthy and fit.

This is why you need to focus on stress and weight gain/management. Stress is pressure on your body, and it will eventually break your body down. Weight gain has its own problems: increased chance of diabetes, increased pressure and pain on your knees and lower back, etc.

So, since these two destructive forces work together to hurt you - make your fitness routines work together to fight back! Have routines to handle or minimize stress. Refocus your weight management efforts to be focused on healthy nutrition as much as weight loss.

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I had a long day yesterday. Loooooooong day yesterday. Client meetings. Paperwork deadlines. Staff problems. That email with the video that my friend said is really funny, and I can't get to it because of the phone calls that have to be returned or made.
Loooooooooong day. Almost all of it on the chair, in front of the computer, or on the chair, in a meeting.

So when I wanted to workout, I wanted to focus on my legs. Because they hadn't done nothing all day. And they needed a good workout. So I grabbed a "turn your legs into spaghetti" routine and tore it up! Man, it felt good!

Now, this never was a problem in high school or college or even those first few years after college, because those are the ages when you are in sports or pretty fixed routines. But as you get older - or maybe not even older, just changing lifestyle or responsibilities - it becomes real advantageous to be able to focus on your body as a whole, or on your core or your neck or your arms.

So having several routines available can really help you out - especially on those days (and you know you have them!) when you just don't feel like doing the same routine you've been doing all this time.

And you can get this at The FITNESS Portal.
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