It is a great day of the week when we get to sit down and talk fitness.
This week Matt Jones from Innerfight.com is in the question seat.
Q&A is what this show is all about and Matt has a great take on things.
The Show Notes.
-What did you have for breakfast?
-What motivates you?
-Setting a goal when you hit 40 and realise you are turning into your parents on the sofa suggestions on where to start?
-your go to exercise
-how long should we stay in a max heart rate zone as a weekend warrior?
-How important is style vs brute force with exercises like deadlifts or burpees?
-sugar more proof why we need to think about it!
-how to survive the holidays!
A decent treadmill workout for strength
Making play the exercise!
Most of the fitness media out there has a serious and regimented tone. Despite this, fitness and play are not mutually exclusive. While there are times where discipline, structure, and learning are essential to increase human performance, an element of play should always exist. It will promote far greater buy-in and long-term adherence.
For the most part, people simply want to move and look better, and those two goals are better accomplished through play than any other vehicle. Most people could accomplish their fitness goals without ever setting foot in a gym if they lived in an environment that promoted regular play at any age.
What are some options for playful exercise and workouts? Adults need help learning to play again, and games will quickly shock them back into their playful ways. My football athletes run tempos at least one day a week. However, on occasion, I replace these with games, which always seem to inspire far more running with far more enthusiasm. As football is just violent tag, we play a billion different tag variations: freeze tag, amoeba tag, shark, and minnows, you name it.
- My favorite is speed tag, which I got from Jeremy Boone’s Movement Based Games. You block off a small area and split a group into two teams. One group is evading, while the other sprints in one at a time tagging athletes and then sprinting back so their next teammate gets a turn. When a player is tagged, they leave the area. The whole thing is timed and teams switch roles after everyone has been tagged. The goal is to tag everyone on the other team in less time than it takes them to do the same.
- Another beloved game is Last Tiger Standing (rename as you see fit). Block off an area and have everyone tuck a shirt, towel, or penny into the back of their waistband. Everyone is for themselves as they seek to pull people’s shirts, eliminating them from play, while not having their own shirt taken.
- A great one that can be used as a warm up is Med Ball Grenades. You split a room in half and divide teams. The goal is simple: at the end of an undisclosed time period, you want more med balls on the other team’s side than your own. Say go and pandemonium ensues as teams frantically scoop and toss med balls towards the other half of the room. Med ball volleyball is also a favorite. All you need is a med ball and something to toss the med ball over. The rules are just like volleyball, but rather than volleying, you catch and immediately toss the ball.
These are just a few of my favorites that require very little equipment and would work great as exercise for the general population. All of them are a great workout, but again, that’s not the whole point. They represent the type of play that should exist for humans throughout their entire lives.
A Few Notes on Form
- Take small but quick steps, landing near the back of the ball of your feet — not on your heels or on your toes. Focus on a strong leg drive backward using your glutes.
- Don’t let your chest and shoulders collapse even as you’re finishing each hill. Instead arrive strong and confident, standing up tall and proud — YOU MADE IT!
- Keep your shoulders over your hips and run tall and don’t slouch, hunch over, or hinge forward.
- Use your arms to help propel you by focusing on pressing your elbows back rather than pumping your arms forward at the shoulders. This will help you keep your chest open and collarbones wide to help better support your breathing and posture.
- Let yourself be a little uncomfortable — that’s a big part of the training benefit here, learning to mentally manage some physical discomfort.
- Remember that every hill repeat ends.
-the fitness and body confidence issue?
-Tips on picking a gym or fitness regime
-What are the benefits of the dreaded burpee
-pushups labeled for girls why for girls?
-Where do you suggest I go for fitness coach training? Back to College?
-can’t seem to increase my strength I have not seen any improvement in 4 months I feel good but do you think we reach a limit? (lots of detail missing)
-Best advice you have gotten in the gym
-ever worry about the advice you give? (works for you can it work for others?)