Your body is a lot like your automobile…
The less you use it and the older you get the faster it begins to oxidize (rust) and break down.
In the beginning it’s barely noticeable, but after a few months pass by of little to no use, it begins to take longer to get going and start up. Then of course the real problems set in and you have to take it to the mechanic (or doctor) to be fixed.
I think you get the point, but the fact is that many joint ailments or pain, including many cases of arthritis, can be tied in part to a stagnant body.
It’s also not shocking why many people who are over weight tend to get arthritis as well.
We all know that nutrition plays a paramount role in maintaining proper body weight and health, but exercise often gets greatly overlooked. Without moving your body sufficiently each day you are allowing toxins to build up.
These toxins can lead to both being overweight and disease.
In order to protect your joints, health, and metabolism in the long run it is important that you follow a few general rules in terms of how you exercise:
1. Break a Sweat
What I mean by this is that your exercise routine should be challenging enough to cause you to begin to sweat. This doesn’t mean you need sweat pouring off your body (which is not necessarily healthy), but you should be able to visibly see sweat forming on your skin.
This is important for 2 reasons. The first one is that it lets you know that you have achieved the right workout intensity. The second is that by sweating you are allowing built up toxins to be released from your body.
2. 80% Compound Movements
If at least 8 out of your 10 exercises aren’t compound movements (multi-joint) then you are missing out on a lot of benefits. When you use multi-joint exercises like presses, pulls, squats, lunges, step-ups, and deadlifts, you are maximizing blood flow, hormone production, and the amount of muscle used during a single exercise. This leads to better health and a higher metabolism.
3. Use a Full Range of Motion
If you’re already using compound movements then you just need to add one more element to your program. By using a full range of motion (R.O.M.) you are allowing your joints to move in the scope they were built to be used in. By doing this you will increase joint stability, increase blood flow to the joints, and strengthen the connective tissue. The bottom line is you’ll be stronger, in better shape, and will feel great.
You’ll notice that I did not include running into my general exercise recommendations for you. Although I’ve covered this in depth in the past I will briefly highlight why I don’t recommend running UNTIL you get in shape.
1. Running is the same motion over and over… and over again. This leads to repetitive motion damage of the joints.
2. Damage to the joints while doing a repetitive motion task can occur when your body is not in proper alignment – and this is most likely going to be the case if you haven’t been stretching regularly, sitting for most of the day, and not using full R.O.M. compound movements.
3. Running will not boost your metabolism in the long run like resistance based training can. You don’t have to use heavy weights and you can start with just your own body weight.
These tips today will get you started on the road to easing joint pain, boosting your metabolism, and scraping some of the rust from your body.
I hope you enjoyed the recommendations and I’ll talk with you soon!
If you’d like more information on my complete 12-week body transformation program that walks you step-by-step through 84 days of nutrition, exercise, and living healthy lifestyle just visit the link below:
(For a printed copy of the same 12-week body transformation manual just choose “Option 2” at the bottom of the webpage below):
Committed to your success,
Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity, Lose5in7 Weight Loss System
Health Consultant for MTV, NutritionData, Diet.com, MAXIM, Gather, EDGE