“More isn’t better, it’s just more”
Movement is one of those things that, I feel, is one of the biggest reasons for people giving up on an exercise program. Not the fact that they’re moving, but that they’re moving poorly leading to frustration and eventually abandonment of the noble endeavor they set out on…
Let Me Set The Scene.
I’m at a friends house for a gathering, talking to someone at a function or whatever… and the conversation of fitness comes up. Naturally, someone decides to speak their clearly well thought out opinion of what “working out” should be… clearly they’ve done all the research that Facebook meme’s and YouTube “experts” make available to us…
Here’s what usually goes down.
“What do you have against Zumba”(or pick an arbitrary thing…)
“Honestly, I don’t want to be here all night debating the why’s and why nots of doing certain exercise programs, let’s just say I have my reasons”
“Well, as long as people are moving and doing something that should be enough.”
This couldn’t be further from the truth.
It’s like saying something like “I know my car needs work, so I’m just going to drive it more and the problem will just take care of itself”
The reason I hate having these conversations, and typically avoid them at all costs, is people haven’t done their homework. I’m far from an expert, but I know who the experts are, and for some strange reason I care about the well being of people I don’t even know or barely know beyond just a few days a week for 45 min of interaction.
When people won’t listen to reason and refuse to look at the results of both sides of thinking criticize you for not seeing things from their point of view, you see the hypocrisy, they clearly don’t know that the research has been done, time was put into a decision of what direction to go, and more research is constantly taking place(in my case to the tune of about 10-20 hours a week at least)
Movement is one of those things that we do as human beings
Some of us do it much better than the rest(athletes), some who can’t move well at all, and then there’s some of us who are…. let’s say in between. And how you move determines the quality of what you do and your ability to continue to do said activities for (hopefully) years to come.
Before we go on…
A part of what inspired me to post this little rant (which will be a 2 parter, this is part 1, part 2 will show specific movements and the why’s and why nots of the how to’s and so on…) is that I recently saw a video posted by a few trainers at a local 24 hour establishment doing some demos of “exercises” to do so you can get in a “good workout” before the holiday gorge fest that is Christmas coming up.
This is a fantastic idea…. except for the fact that they showed, what I think, was bad technique.(and I’m sure several people would cringe at the sight of this with me if they’d seen it)
Before you consider me “That Guy”
I UNDERSTAND that not every coach can do what some of their clients do, hell, I have a guy who can out-lift me any day of the week, but what he needs isn’t heavier weights, it’s better movement(we literally spent 30 min on stretching & mobility the other day).
Here’s the caviot… these are not “out of shape” or otherwise restricted individuals, in fact, looking at them you’d think they’re quite fit… and you’d be right. The definition of fitness after all is the ability to perform a task. That being said, the more efficiently you perform it, the better your body will adapt, the better (and longer lived) the results.
As someone who has some restricted movement patterns myself, I’m well aware of the fact that nobody is perfect, however, you will never see me put up a video saying “do this” with bad form on the movement.
We’re visual creatures.
Part of how we learn is by watching what others “do”. Personally, I picture how those people look in my head as I’m performing said activity to try and give my brain something to focus on(besides the fatigue 😉 ).
So if you see someone doing something that is a “qualified professional” you would assume that how they’re doing it is the correct way.
Alas, this is not always the case.
In fact, I know there’s things I personally cannot do (yet) but I have students(clients) who can. and I can coach them to do the movement the proper way because of the hands on training I’ve had in the past. But you won’t see me putting up any pictures or videos of me doing a sub-par performance on said movement.
I think I’ve made my point.
We’ll wrap up Part 1 with this little tidbit from Gray Cook on movement:
“…think about it… getting into a good position is probably more important than increasing your strength 10 more precent. Most elite level golfers work on their precision and execution of their posture and movement patterns knowing if they will just get the right biomechanical lines of attack as they swing they will be more efficient. That’s why they spend more time with a golf club working on their mechanics and technical precision than doing bicep curls or kettlebell presses. They appreciate that strengthening their body will help, but no amount of strength in the world is going to make you efficient if part of your strength is used to overcome your own stiffness or work against your own malalignment. The object of efficiency is to be able to reproduce an activity with some degree of technical precision so as not to wast e energy.
If your complete training paradigm is just complete caloric expenditure, with no regard for accomplishment, then, it doesn’t really matter what you do. You can take someone who’s morbidly obese and moving poorly and just make them move in any number of ways and they will have caloric expenditure. But if you do that often enough, guess what? Their lack of integrity and precision in movement is going ot bring them up against early fatigue, where they won’t really achieve most of their metabolic efficiency and therefore thye really won’t lose weight and they won’t get in shape quick, they’ll just hit fatigue, create lactic acid, go into a poor breathing state, get tired, and go eat. Or, they’ll have an orthopedic issue.
So either way your quest for caloric expenditure should be sidelined and what you should do is create a situation where, even if weight loss is your goal, go for technical precision, movement correction, movement efficiency whenever possible. Make your people as efficient as possible and believe it or not, work levels will become more pleasurable and they’ll be able to do more and at the same time reduce musculakeletal risk of a setback injury as they’re getting in shape.” -excerpt from The Gray Cook Lecture Compendium
Don’t take my word for it, Gray is the head athletic trainer for Reebok as well as the “go to” guy when someone is broken beyond what most people can fix.
In part 2 I will cover a few things on the movement side of it in more “visual” detail. (my favorite, picture story!!)
Until next time… Stay Strong My Friends!