This is the second article outlining the 10 laws of health and fitness. There are certain irrefutable laws or facts that need to be adhered to in order to attain a great level of health and fitness. In this series I will explain these laws and try to highlight why they are important.
4. Intensity: You are tougher than you think
This one is key for the person who is now one month, two months, or even more into a fitness routine. The initial gains have started to slow down and we wonder why we are not getting the same benefits we once did. The answer is that the body adapts to the stress we place it under. What is hard on the first day of training will feel relatively comfortable by day 28.
It is easy to get stuck in a rut and keep doing the same walk or run that you have done since the start. It is easy to keep lifting the same weights for the same number of repetitions. You are tougher and able to handle more than you think. Constantly try to push the line of your fitness. Add more weights or extra reps in the gym. Start adding one minute runs into your walk every five minutes. Add surges into your runs if you are comfortable running.
As you get fitter and stronger push yourself a little bit more each week. Try to stay in a range of six to eight out of 10 for your training sessions. If you are getting serious about general fitness, I recommend a heart rate monitor, and come up with training zones. For more information about this email me on [email protected].
A word of warning with this, monitor yourself. If you are feeling very tired for about a week it is a sign that you have over-trained and need to back off a little before you increase your training again. I generally go three weeks of hard training then take one week relatively easy to make sure I stay fresh.
5. Reality: The truth will set you free
One problem I see in relation to people's perception of fitness is that they are either stuck in the past, dreaming of the future, or trying to live up to other people's expectations. There are two major factors with reality. The first, face up to who you are and the position you are currently in rather than thinking of a fantasy version of yourself.
If you are 55 and have not trained in the last 20 years, you cannot drop back into the last training session you did and not expect problems. You have to start slow, start a programme designed for someone in their fifties and in that way you will see incredible results without breaking down and getting serious injuries.
On the flip side, if you are over 40 life is not over. Sports Pilates helps to reverse a lot of the strains we put on our bodies. We have had people do ironmans, marathons, enjoy 5ks and beyond. The secret? Accepting where you are and then working with someone who is specialised at formulating a programme to help you.
Know your body type. I am naturally skinny, I am never going to be a massive, muscular, guy. I accept that my body, to look and feel its optimum, is not going carry 100kg of muscle. Other people are naturally very big and muscular, they probably will not have a skinny frame designed for running. Know your strengths and your body type for the best success.
5b. Don't lie to yourself
If someone comes up to me and says, I haven't lost any weight and I have been exercising all the time and only eating healthy foods, they are lying. Hopefully just to me, but sadly probably to themselves. Face up to reality. All progress starts by telling the truth. I would much rather people say, I have been trying but I am still going out and drinking two days in the week, or having a takeaway on Fridays, or I still have sweets or treats after dinner. Be 100 per cent honest with yourself. When you have a treat, enjoy it, but own up to it. Otherwise life gets frustrating as you are blind to why you are not improving.
There is so much more to say, but for now remember the key points. Have a purpose, have consistency, have variety, have intensity, and be real about where you are, and you are halfway home to great health and fitness this year.
