Mobility and Movement

One of the best side effects of eating a good diet is feeling energized. I am a naturally energized person, but I would sometimes feel like I was the energizer bunny walking through mud. My body was unable to keep up with my mind. That is not a problem anymore, I am mentally and physically ready to go!

This was a slow and steady process for me since I slowly learned about different trigger foods that I could take out of my diet to help me look, feel and perform better. I talk more about my journey in the first post I wrote on here that introduced myself and my journey. Aside from myself a lot of others have talked about feeling so rejuvenated after kicking out the garbage. It is surprising just how much your energy can improve once you can get the diet dialed in.

Now that you have all his energy what do you do next? Run a marathon? Well if you want to you can build up to it, but I would not suggest pulling a Forrest Gump and just start running. You want to start slow, simply going for a walk is an amazing way to start.

Getting active does not need to mean going to the gym, it also includes playing! Getting a group of people to go on a hike, a game of baseball, or playing Tag with your kids. Enjoy being alive, get your heart rate pumping and lift some heavy stuff, yes throwing a friend in the pool totally counts (as long as no cell phone are waterlogged in the process).

The main guidelines to keep in mind when becoming more active are — have fun, be consistent and train hard. Which can be translated into:

  • Move often:

A body in motion stays in motion. Simply walk when you can, preferably in the sun[1],

  • Walk/run.

3-5 times a week for 30-60 minutes Be sure to be walking at a Zone 2 pace (zone 2 is a heart-rate of 180-[your age][2]), or where you can still keep a conversation.

  • Resistance training:
    • 2-4 times a week for 10-15 minutes if you are using HIIT (high-intensity interval training) or Tabata[3] (1 Tabata set is 6-8 rounds of ultra-high-intensity that is 20-seconds, followed by 10-seconds of rest.)
    • Sample HIIT workout.
      • Beginner: Interval walking – during your walks add in 3 days of interval walks, that consists of repetitive 3-minute cycles of slow and fast walking[4]continue as long as you can for you 30-60 minute walk. Make sure that you fast and slow walking paces change your heart-rate if you can no longer push yourself fast enough that’s okay, finish the rest of your walk at a constant pace. Give yourself a day break in between interval work.
      • Intermediate: Tabata running, jump-rope, or bike. You can also do a group of body weight exercises (ie: burpees, squats, push-ups and russian twists would be repeated twice to make a 4-minute round and can be done 3-4 times for a less that 20-minute workout
      • Expert: Wingate test[5][6] or running hills at an all-out sprint for 20-seconds with 60-second breaks for 5-10 minutes. The sprint should be as fast as you can[7].
    • 2-4 times a week for 45-60 minutes if you are doing a CrossFit, Olympic Lift, or a bodyweight program. You can also go on a challenging hike with a backpack (with a baby in a carrier or pack full of provisions).
    • Sample Workout. (sticking to mostly body weight)
      • Beginner: EMOM (Every Minute On the Minute) of (cut in half if too hard):
        • 10-20 Push-up
        • 15-30 Sit-ups
        • 20-40 Mountain Climbers
        • 20-40 Scissor kicks
        • 5-10 Burpees
      • Intermediate: Go for a long challenging hike or workout. Something like a full day hike with a 5-40 lb pack
      • Expert: Murph[7]. Murph is a 1-mile run, followed by 100 pull-ups, 200 pushups, and 300 air squats, finished off by another 1-mile run (did I mention it was for time?) If Murph is too easy to try a double round or do clap pushups, jump squats and muscle-ups in lieu of the standard Murph prescription.

References:

[1]: New Study: Daily Walk Can Add 7 Years to Your Life
https://fitness.mercola.com/sites/fitness/archive/2015/09/11/daily-walk-benefits.aspx

[2]: The 180 Formula: Heart-rate monitoring for real aerobic training.
https://philmaffetone.com/180-formula/

[3]: Metabolic profile of high-intensity intermittent exercises.
https://www.ncbi.nlm.nih.gov/m/pubmed/9139179/

[4]: Implementation of interval walking training in patients with type 2 diabetes in Denmark: rationale, design, and baseline characteristics.
https://www.ncbi.nlm.nih.gov/m/pubmed/27354828/

[5]: Wingate Anaerobic Test
https://www.scienceforsport.com/wingate-anaerobic-test/

[6]: Wingate test
https://en.wikipedia.org/wiki/Wingate_test

[7]: Workout Of the Day “Murph”
https://www.crossfit.com/workout/2005/08/18#/comment