Working out should make you feel good.
(Exhibit A … clearly I was working out here lol) 😂
Working out should help you.
Have you ever really stopped to think why you are doing a certain workout? Have you really looked at your progress in other areas than aesthetics (losing weight) over the past year or however long you have been working out?
You should be PROGRESSING!
Our world is stressed. We are stressed. We do all the things and try all the workouts and go hard. We may keep doing the same thing over and over and get frustrated when results stop or plateau or we get injured.
This is where progression can come into play. We progress in life and we should in workouts.
The definition progression states – the process of developing or moving gradually towards a more advanced state.
Have you followed a progression with your workouts? Or are you just starting out and not sure where to start? Jumping into a HIIT class or something intense is a sure fire way to start and either not stick with it or get hurt. If you have been working out then I hope you took time to work on imbalances or if you feel them or aches and pains in workouts you stop and try to assess and work on those things before pushing through even more.
Progression is a major factor in building a balanced healthy and fit pain free life.
When we workout so hard we hurt for days after or we are exhausted the rest of the day- your body is speaking to you, you went too hard and it is taking all its energy to repair the damage.
Stop and think about this.. were stressed.
If we go into a workout already in a heightened stress state….. meaning cortisol is high due to no sleep, mental stress at home or work, or not allowing our body to recover enough from the last workout, OR even certain autoimmune diseases or conditions…. Adding another stressor to our body like an intense workout is only going to increase that stress which in turn can increase inflammation and cause recovery not to happen properly.
This is why understanding progression and recovery is so important.
When we are starting a new workout plan or type of workout, we have to start slow and progress. Meaning if you have never lifted heavy weights you do not start with heavy weights, you start with body weight, get strong there then start adding lighter weights until that gets easy, then progress from there.
Same with cardio, you build endurance by starting with walking, then when it gets easier go into jogging, add in some intervals, then increase pace more and more as your body and cardiovascular system adapts.
With every scenario we have to allow recovery, without recovery our muscles cannot break down and rebuild. If we keep breaking them down without allowing them to build back up we will only hurt our progress in the long run. We will hurt too much, they wont grow, and in turn it could mess with your metabolic rate and recovery.
Have you ever heard the quote that your body is built overnight… well it is. Sleep is also vital in recovery.
A good rule of thumb to follow is to allow 48 hours between repeating training sessions if not 72. For example if you do a strength workout on Monday focusing on squatting, lunging, and pulling then do not repeat those exercises until atleast Wednesday, Thursday being best. In between that does not mean you cannot workout but it means maybe do cardio on Tuesday or Wednesday. Or do a yoga class or do a workout focusing on Pressing or pushing and rotational movements. Rotating focus of muscle groups and training can allow for recovery and results in toning and weightloss AND strength because you are allowing your body to repair itself.
Some things to consider-
If you are stuck in a workout rut, maybe progression is part of the problem. If you need some help find someone who can. Someone who will take time and figure out your strengths and weaknesses, things that may need to be changed up to help you, and be sure to help you with correcting imbalances. Imbalances WILL lead to pain down the road along with overcompensation patterns which could cause injury. Taking time to work on these WITH your workout program will only help you later on.
If you have pains when working out- find someone to help (reference above)
If you have no idea where to start- then focus on your foundation. Breathing first, mobility, then move into resistance once bodyweight stuff is easy. For cardio start slow and build up as it gets easier! Track this stuff. If you want a FREE workout guide with 5 exercises to help start that mobility focus then check this out – get your FREE guide here!
As always I am here to help! I have numerous ways I can and please do not hesitate to reach out I am taking on 1 on 1 virtual clients right now where we address these things. Let me know! Contact me!
Next up- focusing on breathing and building that foundation. Stay tuned 😉