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Exercise in recovery: a 12-step approach (step 3)
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If you came to a point in which you wanted to add exercise to your current 12-step program of recovery and have practiced the first two steps of this "Exercise in recovery" program, then you are on step three.
Short version:
A) Know that exercise is a part of your lifestyle
B) Learn and begin to practice more than the basics.
It is time to learn more than the basics. Some of you may want to charge right into the extreme workout right about now. Remember you are practicing an exercise program of focus! In this way you are incorporating meditation into the workout and greatly decreasing the chances of injury.
It is difficult to direct specific exercises since so many of you are on different levels of health, experience and skill. A link will soon be provided to a website which is currently being created. This website will be dedicated to the combination of exercise and meditation, with a special focus on the 12 steps of recovery.
Here are a few general suggestions on how to begin to move past the basics:
Most cardiovascular exercises can be done using "intervals." Say you have been jogging very slowly for 15 minutes each workout up till this point of your exercise in recovery program. After your usual pace for the first 5 minutes, speed up to about 75% of what you think your maximum pace is. Try to keep it up for a full minute. Then resume your usual speed for another 5 minutes. In this example you would repeat this pattern 3 times. After your third 75%-minute, remember to take a 5-minute cool-down walk. By following this, you have increased your basic 15-minute workout to 23 minutes while increasing intensity.
Remember to listen to your body, in order to know whether you should increase or decrease the speed and intensity of your exercise.
As far as moving past the basics with your weightlifting program: The most common mistake is to increase weight. Instead, know that there are various modes of lifting weights. Many weightlifters refer to these as cycles. By the time you have completed the whole 12-step program of exercise in recovery, you will know all about how and when to practice four common modes: Stability (core); Light-weight; Pyramid; Heavy. There are more, but these four will get you far!
A great way to begin your first mode is to learn how to utilize a stability ball. You can purchase one for under $20. Try to get one which comes with a diagram showing exercises. All gyms have stability balls, as well. The important thing to remember is that stability exercises need to be done slowly and with good form. If you feel off balance, you're doing something right. Stick with very light weights and remember to exhale on the positive motion and inhale on the negative. (Step four will talk more about proper breathing.)
Until then, continue to ask your Higher Power to help you keep the will to want to exercise!
Practice safety and have a great workout!
!
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