I, Witness!
As someone who has been a fitness professional for over 25 years, I’ve witnessed the good and the bad within the fitness industry. I am fortunate to be a member of a gym where I am incognito. No one knows who I am or what I do. This gives me the opportunity to see first-hand how much time is wasted with members using poor form, exercises from 20 years ago and setting themselves up for knee problems as they age.
The holiday season is upon us, and New Year’s resolutions are right around the corner. When that time approaches, what I see is the crowd who buoyed by the recent spell of warm weather, prepares for short sleeves, tank tops, shorts and bikinis. They’re working hard and trying their best, but they can do better, at least when it comes to exercising.
Now more than ever, time is valuable. We have become a society accustomed to immediate results. We only have to wait mere seconds to get the most up to date tweet, text, money or Instagram post. However, achieving optimum health is not immediate. What I will attempt with this article is to advise some up to date alternatives to achieving better results, in a more safe, effective and efficient manner.
First, jogging/running whether on a treadmill or outside, as your only form of cardio, is not good for your knees. Simply alternate between types of cardio. Try non-impact forms of cardio such the *elliptical, spinning (class), recumbent or upright cycle or swimming. While you may not experience the same caloric burn or endorphin release from your usual form of cardio, your body will reward you in ways, some immediate, but definitely, years from now.
Second, traditional crunches and sit-ups are bad for you. As a former group fitness (formerly known as aerobics) instructor and director for over 10 years, I can personally attest to the fact that they are bad for your neck, spine and unless you have time to perform thousands of them, largely ineffective. Instead, really dig deep into your core by doing *planks. Regular planks and side planks. Compliment your core by performing exercises for your lower back, too. Alternating “Superman’s,” and Bird Dog planks.
Third, wean yourself away from those leg press, leg curl and leg extension machines. *Squats (jump squats), Lunges (jump lunges), Lateral Lunges (side lunges) will all provide the same results, AND, by adding jumping to the equation, increases your heart rate, thus, burning fat (in most cases) and providing a definite boost to strengthening your heart and lungs.
Finally, REST! Listen to your body and do not over train. Take at least one day off from exercising to allow your muscles to repair themselves and grow. Two days, will not prevent you from achieving results either. As we age, we must, “Train smarter, not harder.” Be sure that the mind and body are connected. Focus on health and fitness for YOU and no one else. Take responsibility for your body and treat it right. Witness, what you’ve created.
*Ask a qualified personal trainer to demonstrate or consult fitness professional.
By John Morris
