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 overweight 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.
- Running is the same motion over and over… and over again. This
leads to repetitive motion damage of the joints.
- 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.
- 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.
About the Author
David Knapp is a (NESTA) Certified Boot Camp Instructor and a certified personal trainer with (NCSF). The National Council on Strength and Fitness. He holds Certifications in Resistance Training, Program Design, Functional Fitness, Flexibility Training, Chek Institute Medicine ball Training, and is a Certified Boxing Instructor. Sports Performance Training and Power Training for Sports expert. Dave is the owner and trainer of Princeton Adventure Bootcamps.