88A - Fit and Well Column for September 19th, 2004

88A - TITLE: "Real World Fitness"

Dear Trish and David,

My husband and I have finally decided to begin a formal exercise program. We are planning to join a local gym, and use their equipment as the basis of our program.

We've started reading books and magazines, but really can't even figure out what direction to go. We want our program to be relevant to our lifestyle.

Can you help guide us?

Sincerely,

Lois and Todd in Davidsonville,

Dear Lois and Todd,

Wow, did YOU ask a pertinent question!

Many people begin an excise program without ever considering what their lifestyle is, and what relationship their formal program has to the rest of their lives!

So, let's take a look.

Life-style specific training is a concept that is quite new to many. It is the process of choosing a program of exercise that is RELEVANT to one’s lifestyle. In other words, we want to make sure that besides promoting internal and functional fitness, an exercise program transcends the gym and creates balance, strength and endurance for real-world activities, like shoveling snow (OUCH!), carrying groceries, or even typing a fitness column (oooy, my aching fingers!).

The first step is to make an overall general assessment. What is the normal level of activity in your typical day? Are you sitting at a desk all day? Are you walking, standing, running, climbing, lifting, etc.?

Again, as in "sport specific" training, we have two objectives…

It is important that the muscles and movements used in these everyday tasks are performing at their optimum level. If not, they need to be strengthened, and possibly range of motion, flexibility, and endurance needs to be enhanced.

The gym, with its low-risk, high-efficiency equipment, is an excellent place to do this.

Second, and sometimes even more important, muscles and movements NOT used in normal activities need to be identified, and targeted for use, improvement and strengthening.

If you are sedentary, you need to get moving! If you tend to use your legs throughout the day, you may want to work on improving upper body strength, etc.

Trish and I have worked with many people who are involved in specific sports and activities on a daily basis. For instance, running, when performed correctly, can be tremendously beneficial, and fun. However, many runners lack strength and good proportion in their upper body.

So Trish and I work with them to create a balance, and harmony, between the two.

Through the years seeing people working out in the gym, we have often seen people focus on one section of their body, and completely ignore the other. Men "typically" (sorry for the generalization) focus on upper body strength and size (we call them "beach muscles"). Women, on the other hand, tend to focus on lower body, and butt and hip areas.

There's nothing inherently wrong with this, but it DOES cause serious potential problems. We need to use our entire body in almost all activities we engage in. So disproportionate strength, and flexibility, becomes a real risk. And, anyway, we feel there's nothing sexier than a nice pair of shoulders on a woman (well, ALMOST nothing!).

Finally, we come to the "transitional" nature of exercise…. In other words, choosing exercises whereas the movement and environment can and will generally be replicated in the "real world".

For example, if one requires shoulder strength whilst moving, shoulder exercise should be performed in the gym in a similar position, NOT sitting! This is true for all movements! It is sad to think of a situation whereas one can only utilize strength when on supportive machines and equipment. This is exactly what happens if life-style assessments are not made when planning a program.

Think about the movements and tasks that are part of YOUR life. Use the resources that you have available to you to become safer, stronger, healthier, and more physically appealing.

A complete training program is one that enhances one’s quality of life in all arenas of activity. Make certain that you exercise to enhance YOUR LIFE!

Whenever you are performing an exercise involving shoulder rotation, be sure to monitor that area for pain. There are small, but vital, muscles in the shoulder that can be damaged easily. If it hurts, STOP! Talk to your Personal Trainer if it dissipates, and your health care provider is it remains! DO NOT "work through" the pain.