TITLE: "Alternative Workouts"

Dear Trish and David:

I have a problem… short attention span, and I get bored VERY easily. That is one of the reasons I have found it so hard to maintain a workout routine. I keep on joining gyms, and end up not showing up. Do you have ANY recommendations to help me over this hurtle, and get Fit and Well?

-Needing Something Different in West River

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Dear "Needing…",

Besides being an ideal candidate for "experiential strength training" exercises (a modality of workout that is focused on movement rather than goal), you should consider a number of different options to "juice up" your workouts and fill them with joy and excitement. Here are a few suggestions.

Notice we said "physical"! There are many activities that may be intellectually, emotionally, and or spiritually beneficial, but do absolutely NOTHING to enhance your level of fitness. You know… hobbies like stamp collecting, etc. And there are a number of sports that will provide only a modest level of benefit. A few of these are golf, croquet, skeet shooting, stock car racing, submarine watching, etc. You get the picture! You’ve got to MOVE the body in such a way as to promote increased cardio output and respiratory exchange.

Now here’s the FUN part! In the past few years, many gyms and fitness centers have initiated programs that are unique, fun, effective, challenging, and sort of wacky! But most of them are truly beneficial, both to the body AND the spirit!

Here are some possibilities, with their pluses and minuses…

• KICKBOXING

Most kickboxing routines are a combination of punches and fast kicks, with inspiring music drilling in the background. The instructor teaches you how to punch and kick in real kickboxing time, and usually adds a lot of "fill-in" exercises and movements to create a fully balanced aerobic workout. You'll increase endurance, speed and flexibility. Special exercises and drills are designed for you to get the most physical benefit from your workout as well as, in many cases, come away with REAL kickboxing skills. However, these programs are NOT designed for self-defense! So don’t assume you can "kick-box" your way out of a dangerous altercation.

Benefits: Reduce body fat, condition your body, increase strength, tone muscles, increase self-esteem, increase bone density, relieve stress, HAVE FUN! Plyometrics is great!

Risks: Kickboxing is comprised of quick, explosive movements. This makes it inherently risky if not performed correctly. The angles of the elbows and knees at the point of contact and impact are critical. Balance and good form are essential. Therefore, the instructor MUST be educated and experienced not only in the art of kickboxing, but also exercise physiology.

• BOOTCAMP

Benefits: Almost guaranteed to take excess pounds off, add muscle, and get you in great shape. Interesting combination of aerobic and anaerobic progressions. Most exercises are compound, functional, and applicable. In other words… they work!

Risks: The intensity and high duration make this one of the highest risk group exercises there is. Please, make sure you get medical clearance BEFORE joining in. And don’t make this your FIRST exercise class after being sedentary. Easy does it.

• DANCING

Yes, you CAN dance your way to fitness! There is a veritable plethora of options here… ranging from Belly Dancing (a great workout, by the way), to Modern Dance, to Swing Dance, to Tap Dance, and to Ballroom Dance. YES… Ballroom Dancing!

Ballroom Dancing (in all its different manifestations) is a sport of grace and elegance. It’s a fun and beautiful way to keep fit. The right amount of dancing on a regular basis can burn the same amount of calories and stimulate cardiovascular activity to the same extent as an intense twice-weekly aerobic workout.

Trish and I organized a ballroom dancing class at a gym, and ended up taking lessons ourselves. It was GREAT! We limited our "repertoire" to the Tango… but it was fun, challenging, engaging, and truly enlightening. You have no idea how much goes into those dance routines… until you try it yourself!

Benefits: An aerobic activity that will improve the condition of the heart and lungs, as well as your balance. Higher duration also enhances muscular endurance and motor fitness. Can be done ANYWHERE (even the Mall while eating ice cream… ask Trish!)

Risks: Not many! You can trip over your feet (as I did), or step on your partners feet (as I did) or just feel klutzy (as I did). But we get over these, and just enjoy the music, and the movement! And be prepared to say, "excuse me"!

One of the ancient martial arts that evolved from unarmed combat in the Far East. Tai chi emphasizes the mind/body connection. It focuses on developing the ability to center oneself and therefore not be easily distracted or confused.

Practitioners of tai chi believe that the mind is the most important single factor in being able to achieve excellence in all areas of life, including health. They work on the ability to center the mind, keeping it interested and involved in what is happening here and now. Trish and I feel very strongly in this approach. The physical side of tai chi is a series of coordinated movements, flowing together to become one continuous movement.

Benefits: It increases the body's range of movement, aids relaxation, reduces stress, increases strength and systemic endurance, and assists with good balance and posture. The exercises are performed with breathing mindfulness to encourage the body's energy flow through meridians in the body. No special equipment is required to practice tai chi.

Risks: Very few! Mostly, should NOT be mistaken for a full aerobic workout. The focus of this art is balance and control. Most likely you will need to find another activity to get cardio-respiratory benefits.

• PILATES

Not really very new, but being seen in more and more clubs, Pilates changes the way in which we use our bodies. It modifies and improves muscle recruitment patterns, correcting common muscle imbalances, restoring good alignment and natural normal movement.

Benefits: Greater strength and muscle tone, more efficient respiratory, lymphatic and circulatory systems, improved posture, a flatter stomach and trimmer waistline, improved flexibility, less incidence of back pain, increased joint mobility and lower level of stress.

Risks: Pilates focuses on the core muscles and their relationship to movement and stress. Part of the process is engaging these muscles to increase strength and balance. Because of this objective, it is IMPERATIVE that the instructor being fully trained and capable of guiding you through a challenging but safe workout. There is no room for error here. Beware…Group Pilates may increase risk due to lack of personal assessment and monitoring.

• Over The Edge…

Well, just for your information, here is a list of some even more exotic groups that you might find. Remember, Trish and I used to train at Crunch in Miami… these all seem normal to us!

• CARDIO STRIPTEASE: The basic moves of the strip tease combined them with aerobic elements to create a fun, energizing and sexy workout.
• CHEERLEADER CAMP: Cheerleading "mini camp" combine easy to learn dance routines for cardio, lower body conditioning with jumps and plyometrics, upper body strength work and flexibility training.
• TRIBAL YOGA: Live drums, plenty of passion and West African moves.
• H2O WORKOUT: Uses the force of the water to train. Sometimes even in a pool!
• SLAVERCISE: Clad in fetish gear, patent leather boots, and with an attitude to match, the instructor (a certified trainer) humiliates you, orders you around, pushes, spanks, and "forces" you into shape. Although the premise is unconventional, the workout is real and intense. And, yes, children, there is such a class!

Often, common sense precautions can prevent many injuries, and make training much safer. Always warm up for a safe workout. Stretch the muscles and connective tissues makes the operative joints more flexible and allows you to safely perform more intense exercises through a full range of motion. Even cheerleading!

And, as usual, ALWAYS consult your medical practitioner BEFORE engaging in a formal exercise program. You might even mention the type of program that you intend to engage in, and seek an opinion as to whether it’s appropriate, and what specific precautions you might take to reduce risk.

And, above all, move your body, celebrate, and ENJOY!

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