©2020 by Rooted Kingdom. 

Green Leaves & Beans: Working On It



If you have been following my last few blog post it has been about fitness in relations to nutrition and getting started. Well, to wrap up this fitness mini-series it would not be complete if I did not write about a well-rounded work out plan. So far we learned that the best way to get started on a fitness plan is to simply get started. We also, learned that nutrition and have a nutrition plan will help the success in accomplishing fitness goals. To complete the fitness plan, we need to have a work out plan that is fun, motivating, and accomplishable.


One thing that makes me want to quit a workout plan is the redundancy, which leads to not challenging me and keeping me interested. I do not know about you, but my attention span is similar to that of a puppy. My brain must be stimulated for me to keep an interest. It has to be fun and challenging. For me, this is my reasons to give up on a work out plan. Another few reasons that has caused someone to give up on a work out plan is it does not fit one's lifestyle. The training plan can be too long (which is subjective) and taking hours to complete.


I love the gym, but I do not want to spend two and a half hours working out. I am a one hour and 30 minute max type of guy; 15 minutes of Self Myofascial Release (SMR) [foam rolling], static stretching, active stretching, 15 minutes of some type of cardio machine, 15 minutes of jump roping or box jumps (some type of coordination and balance work), and 60 minutes of weight training, which includes stabilization training, muscle imbalance training (things I know I need to work on), strength, and or power training. I try to touch on the important stuff (important to me).


Another reason that I have came across for wanting to quit a workout plan is it is not the appropriate skill level. For example, I used to be a subscriber of all these fitness and bodybuilding type magazines. In these magazines and on the front page, it would have some type of marketing attention grabbers to gain the attention of fitness enthusiast like myself,. It will say something like "Train like a beast" or something like that. Of course I would buy it, I want to train like a beast. I open the pages to find the program and it is ABSOLUTELY beyond my skill set. I would try the program written in the magazine and I would find myself getting a minor injury (nothing crazy), or I just do not have the endurance to complete it.


Here is the thing about physical training, one must be worked at the appropriate level of skillset. I cannot just workout on training "A" then advance to C; I have to work on "A" to prepare for "B", get to "B" to train for "C", then work on "C", make sense? There are steps involved in physical training. If training is done incorrectly it could lead to over-training, possibly injury, and it could lead to an imbalance of muscles. Muscle imbalance is when the prime mover muscle is not the primary moving muscle, but helper muscles are moving the muscle. Thus, it is an overactive and underactive muscle problem which compensation occurs (Clark et al., 2018). Workout plan must be at the proper skillset satisfying the human movement system to be well-rounded.


I have been working out for year and I still go back to the basics. I always conduct assessments on myself and I am cognizant of my body movement (human movement system) to ensure the proper muscles are being used. If I see a problem than I work on it. For example, I was doing squats the other day, but prior to my squats I would do dynamic stretching relating to the actions of squats (squatting without weight - air squats) and I noticed my toes would point outward as squatted. I know this needs correction. So, I would do a corrective training plan to fix my issue of my outward pointing toes during my squat.


Overactive and underactive muscles can occur due to injury or perhaps a lifestyle change, like starting a job that requires to sit all day, or maybe wearing improper shoes. There are many factors that can impact the human movement system. Always workout safely and workout at your appropriate skill set. Do not be afraid to ask for help or questions. The workout may seem simple enough, but if done incorrectly it could lead to muscle imbalance or injury. Take the time to create a workout plan that is custom to you and your needs. Find yourself a training coach to help you, even I still use coaches. At the very least educate yourself in the proper technique of workouts and creating a well-rounded customized workout plan.


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Reference

Clark, M. A., Lucett, S. C., & McGill, E., Montel, I., Sutton, B. (2018). NASM essentials of

personal fitness training (6th ed.). Burlington, MA: Jones & Bartlett Learning.