Exercise and the understanding of the science behind it is ever evolving. There is lots of knowledge available today for anyone who is curious and ready to learn. Infact there is so much information out there by so many sources, experts, fitness influencers etc that it is actually downright confusing for a person trying to navigate through it to improve their health and fitness.
Today there are so many philosophies and beliefs on what works from equipment to number of repititions. I do not wish to get into what is right or wrong. What matters is irrespective of what you follow as long as you are exercising consistently with caution of not over doing it, proper diet and sleep, you are going to see results irrespective of what school of thought you subscribe to.
There are the lift heavy gang then there is the body weight or calisthenics gang. The dumbells club to the kettlebell followers and off late the mace or mudgar gang. Let's not forget the crossfitters. As long as you are enjoying your workout it doesn't matter what equipment you use or don't use.
There are some who think long distance running, cycling or taking part in triathlons is exercise in itself. These test your endurance but if one doesn't do any weighted or body weight exercises while doing these activities they are bound to increase their chances of muscle and joint injuries by a very huge margin. Plus without any proper exercise to build and maintain muscle they stand at the risk of burning out and muscle shrinkage too. Long distance running, cycling, triathlons are wonderful and if it makes you happy, go for it but focus on building muscle too.
The above photograph is of a Chishi. A traditional training equipment of okinawan martial arts. It is like the mace or mudgar. Similar movements and exercises are done with it. We have been using the Chishi decades before the mace or mudgar fad rose up suddenly.
According to me, we don't need lots of equipment or lots of different exercises unless you are aiming to be a bodybuilder or powerlifter or strong man etc.
Let your exercise routine be simple and functional. Ideally do some muscle building workout and a martial art. Martial art training is a very important life skill that all should learn, by martial arts I am referring to the way and purpose it was created for and not sports martial arts. However if one still doesn't wish to learn to defend themselves they can try a sport like say football or badminton etc.
When it comes to exercising I prefer making sets. So select 4 or 5 different exercises and make a set. Now let these exercises cover the major parts of the body. Like pushups, squats, leg raises, skipping, tricep dips etc. All these can be body weight or with added weights, choice is yours. Now select a number, so say we do every exercise for 30 repititions. Don't give a break between each exercise. If you finish the set in 5 minutes then rest for 10 more minutes minimum. Then do the set again and repeat till as many sets you can do comfortably. Whenever we give rest of minimum 15 minutes between doing the same exercise again we increase the benefit, strength etc that we get from each progressive set. I know we are all pressed for time and getting an hour to workout is a lot at times. That is fine but then try to squeeze in the sets through your day. Find ways to add functional fitness in your routine. Use the stairs at work or home. Instead of just walking carry some weight in your hand and walk. Preferably only in one hand at a time. Having weight in just one hand helps with balancing and strengthening the core and body mechanics. Change hands whenever one hand feels tired. Find simple ways to incorporate exercise into your daily routine.
After all exercises started from the daily life of our ancestors. Whether they worked in farms, ranches, blacksmiths, soldiers, etc. Everything they did daily was exercise or they did specific exercises to make them better at their trade. So let your exercise routine be as functional as possible.
With many having sitting jobs, we are harming our bodies natural state by sitting for long hours. After work stretch and relax your hips and pelvic floor to ease out the built up stress in the pelvis and back by sitting. Stand and walk a bit every hour when at work.
Another important topic is of rest days. Rest days are important but they don't need to be a day of doing nothing. Do some other form of activity or exercise. For example go cycle or swim or trek up a hill on your rest day. So it is something you don't do daily, a break from the routine.
We are blessed with an awesome body that can do virtually anything we set our mind at achieving. Look after it and it will look after you.
Train like a warrior to be a warrior!!!
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