The Basics And Why They Work

Using The Basics of Exercise To Get & Stay Fit

Where to start with fitness

In fitness you will often hear about getting back to the basics. There is a reason for that: it’s because they work.

Some gyms and coaches will give you cutting edge exercises and use technologically advanced equipment. You may be hooked up to monitors, or competing against some imaginary opponent; but all we really need is our own body weight and some simple bars and plates.  Heck, if you don’t have weights, do what the Scots do, lift heavy stones.

It’s not rocket science, but coaches “in the know” will tell you that only they can prescribe a program that works. That’s ridiculous.

There are far many more people who have gotten into utterly phenomenal shape by just using their intuition, than have ever been trained by a coach.

We were all born with the ability to move, but as we get older and play less, we forget how. It’s this guarded mentality that contributes to our stiff and rigid society, both mentally and physically. A society where almost everyone alive will have an episode of neck, shoulder, back, elbow and wrist pain in their life.

So, what do we do? Get back to the basics! Use the basic primal movement patterns. Squat, lunge, push, pull, bend, twist, walk/run. Do this everyday, and you will never have a problem. But, spend 12 years in school, 4 years in university, then 15 years sitting at a desk, and these simple movements become a challenge, even impossible. I see people every single day that cannot do a lunge, or squat “ass to the grass”. And those are the easy ones. Try hanging from a pull-up bar for 1 minute. Try doing 20 perfect push-ups. Walk for an hour at a rapid pace, and run 400m as fast as you can. That’s fitness!

When you come to class and we have you deep squatting, walking like a duck, rolling on the floor, hanging, and doing all that “sissy” mobility work there is a reason! It’s to compensate for a life of sitting, going to school, working, watching TV, back pain, neck pain, injuries, overexercising, under-exercising, etc, bigstock_get_back_to_basics_8115493etc.

To get the most bang for you buck here are the most basic exercises or movements you should do weekly. A quality trainer can ensure you are doing this properly:

  1. Squat and have a squatting practice – we do this every single class to Peak Synergy Fitness
  2. Lunge
  3. Deadlift
  4. Shoulder Press
  5. Hanging, pull-ups or some rowing motion
  6. Twisting or anti-rotation – planks, side planks, twisting exercises
  7. Walk briskly
  8. Sprint

You can go online and find a million ways to do this. Most of them are just fine.

But, know that more is not better. Only better is better. And if better is better, being consistently better is best!

Consistency is the key to making progress and living pain and injury free. Exercising once or twice per week does not compensate for a day of sitting, the tension of driving to work, and family stress. You don’t have to get to the gym every day (3-4 times per week is often enough), but you must move every day using many (not all) of the movements described above. Over the course of a week you should have hit every movement a couple of times.

“Simplicity Is The Key To Brilliance” – Bruce Lee

In Health,

Coach Kumar of Peak Synergy FitnessCoquitlam Public Gym

Unabashedly educating you on how you can win in life with your fitness, sleep, diet, and stress management.