Monday Motivation (WEEK 14): Should I push through the pain?
I hope everyone is feeling good and having minimum aches and pains. Today I want to discuss when and why we progress different exercises and the overall impact fitness will have on one physically and mentally. One thing that everyone has to understand is that you are not going to become a fit toned up body overnight or even in a month or two. What took years to do will take years to undo. What I mean by that is that when you were not working out for say 5 years straight and start to get into it, it’s going to take some time to really see some results, that’s just how it is. You have to be mentally strong and keep pushing yourself each day. You must eat right, it is not just a fitness component. You have to see the small victories and some of these small victories are the progression of exercises. You may not see it in your body right away but being able to progress to the next exercise should show you that you are making progress and that your trainer sees that you are capable of doing more. That will continue, and you will start to see small changes. To me, it’s more about the mental aspect at this point. Your mind becomes so clear when you train and exhaust yourself in the gym. Everyone goes through tough times and we all need to exhaust ourselves. Fitness is a healthy way to exhaust whatever is happening in your life. It’s not you against the other people in the gym, it’s you against you. You have to ask yourself have you improved in the last week? The last two weeks? If that answer is yes you should be happy with yourself. When you get a string of those two weeks put together you realize wow its been 3 months of improving myself almost every day. You are either getting better or you are getting worse, there is no in-between. It is one of the best internal feelings there are when you realize you have improved continuously over an extended period of time. We have a client in our gym that over the last 3 and a half months has lost 55 pounds. She is happier mentally, physically and it’s not just her that can see the results but everyone around her as well.
This is why our trainers are doing what we are doing. It’s not just about the training aspect but the lifestyle changes that some need that they didn’t realize they needed.
If a client does an exercise and has any pain with that exercise you have to use the common sense law and not do that exercise yet. They may not have the strength or motion able to do said exercise yet, and that’s okay. It’s a great feeling when you can’t do an exercise without pain and then a month later they are able to. Soreness is different. Delayed onset muscle soreness is when you are sore for the next 24-72 hours after exercise. It is normal to get sore in the muscles that were worked that day. We do not want to be sore in the joints or the tendons though. The way we progress an exercise is when one can do it with a full range of motion pain-free that may produce soreness in the muscles but not joint soreness. For cardiovascular endurance, we should never increase in time or distance greater than 10% from one session to the next. That’s it for this week…
In Good Health Always,
Sean Maloney and the ToneUp Club Team