Last week we dove into the topic that keeps many of us at bay from jumping into physical training….injury. Whether we have an old injury that is still lingering or are worried that intense workouts can cause injury and put our livelihood and role as provider at risk, it is important that we not fold so quickly to fear and look at the issue head on with an open mind. This week I’d like to offer some insight into the other common objections which stifle our wellness journey.
I’ve got a previous injury, how can I work through or around that and train?
Having been injured in the past can have a profound impact on our mindset in building strength and getting back in shape. Whether you still suffer from pain related to the injury or you are shackled by anxiety that you could suffer re-injury, there are real mental and physical hurdles to conquer in order to get fit. Most of us stop there, but if you take on the challenge knowing that it will be harder for you than others, improvement…and I mean life changing improvement, can happen. Through a slow progression and knowing ahead of time that your strength and range of motion will be inhibited but can improve over time, you can still enjoy the benefits of exercise like increased energy, better sleep, and an overall decrease in risk of major health problems. Personally I injured my back when I was about 22 years old. Since using the type of programming that is introduced to you here at Intentional Encounter I’ve had no major relapses and am in better shape today than I was at 22 when I was a gym rat. Read here how Shane Upchurch overcame serious injuries from a brutal motorcycle accident and worked towards a level of fitness most never thought was possible.
I’ve been working out but how far should I push it because I don’t want to get injured?
This is a common concern anywhere you hear the word CrossFit mentioned. While I am a CrossFit instructor, our program is different than the traditional CrossFit model because it develops at a much slower pace and eventually includes exercises like sandbag and punching bag work that is not typically programmed in CrossFit gyms. If you have been working out and making steady improvements but are unsure how hard or fast you should push the intensity of a workout because you don’t want to get hurt, then you are entering a good place to be. Generally, if you are asking this question then it is time to pick up the intensity. This simply means to do more reps in less time while maintaining good form. Our bodies naturally have a built in barometer of how far we should push the intensity during workouts although our minds can be trained to push our bodies quite a bit further once you know your thresh holds better down the line. Intensity should only increase when your form and range of motion has developed to a point where you are moving safely and efficiently. This work can seem tedious, but by deliberate practice of these movements like squatting correctly, you can develop neuro muscular connectivity that will result in a great fitness capacity which dramatically decreases the chances of injury.
Most of us stare two choices in the face on a daily basis…do good…or do nothing. Indifference and the choice to do nothing keeps us from growing in every aspect of our lives especially our personal fitness. Whether you have a previous injury that you have to battle with or are worried about getting injured by training, use this opportunity to face that choice with a new outlook and choose to begin.