Most really fit people don't exercise any more than those who are not fit. What they do is workout more effectively... and rest more effectively.
CHRIS: What do you think your body would look and feel like if you continued to move like you did when you were a kid, before fitness became about treadmills and calories. There is a better way and now you found it. Welcome to the Core Balance Podcast with your host, Chris Janke-Bueno.
Hello everyone and welcome at the Core Balance Podcast. I am happy to be here today, because I am going to talk about something that I think a lot of us have a tendency to forget and that is the concept of resting and, you know, when you talk about a fitness program where people ask me what's the best workout to do and this and that. We need to remember one very important truth that I don't know if many people even think about it. I don't think it's a question that a lot of people really care about, because they just don't know, and so, that question is why do you exercise in the first place. Now, I am the first one to tell you that exercise is very beneficial, it's great, but if you don't know why you exercise you shouldn’t do it, not at all, you should not do it at all. Also, we need to remember that a large amount of benefit of exercise actually occurs after we are done, and so, I wanna talk today and I wanna remind you or tell you for the first time if you have never heard it, that how you rest is just as important as how you exercise. So how you rest? What do I even mean by this? I am talking about, are you drinking enough water, are you eating enough and a good quality of food, are you going to bed at a reasonable hour, are you stressed? All these different things will absolutely, greatly, influence your workout; In fact, if you are working out very, very hard, but you are eating poorly, you going to sleep late, and you are not drinking water, you are not gonna get the results that you want, you just not, it's not gonna happen, and if you do short term, I guarantee you, it's not going to be a long-term lasting change. Also, we want to go little deeper here, we want to, in addition to asking why we work out, we also need to ask, “What is my real goal?” and for so many people, unfortunately, their real goal is like get a six pack or something, something kind of little bit superficial like that, which I am not saying that's a bad goal. I am saying, though, that is a result goal. The cause of that goal is health. If you are healthy, if you have a relatively low body fat because you have been eating right, because you have been getting enough water and your body is just functioning properly, that the six pack is a result, okay. So, there is really no short cut, right, so, we need to do the work, we need to do the work. And now, we need to do the rest, we need to do the rest, which is literally resting and relaxing and recuperating. If you feel debilitated and worn down then definitely work out is not going to help you to recover. Now, I do, I do call what I am about to talk about a work out. So, it's more of a rejuvenating workout. So, think more in terms of Qigong or Yoga or even some Pilates, but more of restoratives. Now, breath is absolutely important that we re-establish that proper breathing. I wanna take you back to a point in my life where I really neglected this concept of rest. Now, I have been interested in sports and I have been an athlete since I was five years old, maybe even earlier, playing soccer baseball, basket ball, little bit of football, and for me I was one season to the next, right, so baseball is in the spring and into the summer and after baseball came soccer and then after soccer came basket ball season and then after that back to baseball. So, this was for 10 years, growing up from when I was five to when I went into high school at 14-15, so, that was a whole decade of my life of not warming up, not stretching, not taking time to recover because there really was no time to recover and, you know, being young I kind of thought I could just, you know, muscle through it, and that was also the recommendation of a lot of the coaches, it’s just how you can toughen it up and just go through it, no rest at all, right. What I now know and what science and different studies have shown is that you actually need brief periods of what I am gonna call de-conditioning, periods of maybe a week, maybe a month, where you are doing nothing of the intensity that you have done before. You are really, really backing off and allowing your body to recover, and during this time you are not just doing nothing, you are actively eating a ton of really healthy food, you are actively drinking a ton of clean clear water, you are actively, you know, getting massages, using the foam roller, getting those knots out of your muscles. You are actively doing workouts that are rejuvenating in nature. So, let me show you a sample [inaudible 00:05:45.25], and this is something that you can apply right now, in fact we are gonna do it right now. If you are in the car, pull over, if you are, wherever you are, go to a quiet place where nobody is there to disturb you, and you can just do this for 30 seconds. So, I want you to inhale, hold it for a second and then exhale and actually project your breath to the opposite end of the room. Keep going now. Every time you inhale, I want you to inhale a little bit deeper, and every time you exhale, I want you to exhale fully, and I don't want you to inhale until your body is absolutely ready. So, it sounds like this again. Now, just do this a couple times, one or two, three maybe at the most. Do not hyperventilate. If you are about to hyperventilate or you feel like “Oh! I am a little dizzy,” just stop, go back to normal breathing. Breathing is absolutely vital to revitalize our body, because oxygen is what helps us recover. Oxygen is what makes our blood the colour red. Oxygen helps to go in to every cell and infuse in it, the energy necessary to recover. Now, it's interesting too, because when we look at a food label, we see the word calorie and then on some of the food labels in parenthesis, it says energy, it says calories and then in parenthesis energy. But, I would say that on a practical level. Now, I am not arguing that calories are energy, that's totally true, but on a practical level, it's really interesting to know, and I am sure you have experienced this that a lot of people when they eat calories don't feel energetic, Why? Well, that's because their breathing is messed up. Now, even though you may feel low on energy, it doesn't mean that you necessarily have to go and eat a bunch of calories right now. In fact, eating a bunch of calories might make you more tired, because the blood will start to flow to all your digestive organs and not be as prominent in your arms and legs. So, in fact, that breathing exercise might be the most beneficial for you to do. So, I encourage you on a daily basis, twice, three, four, five, ten times daily, breathe deeply, just like that. If you realize that “Oh! I am, you know, I am getting tense again, let me start breathing,” or if you are starting to feel really tired or sluggish or, even better, set your alarm so that you do this once an hour on the hour, so, you have sixteen deep breathing sessions throughout the entire day, and see what happens in just the course of one day, three days, seven days of doing this every hour on the hour, and I guarantee you, it will make a dramatic impact, and also what breathing does is, it affects your whole body, right? If, let's say, for example, you have a tight neck, right, you could go get a massage and that would probably help a little bit, but if you have a tight neck, you probably have tight upper back, tight lower back, tight hips, tight knees, tight ankles, and that neck massage is, again it may feel great, it may help you, but it's addressing the symptom of an overall dysfunction and overall tightness. So, breathing, another benefit of it is, it's systemic, it affects everything. If you take deep breaths, you start to relax and release everything, all the tension, it's gonna affect every muscle in your entire body, and any tension that you have anywhere should be able to slowly melt away. So, I highly recommend doing that, I encourage you to do that, try that once an hour on the hour for a day, for a week, and really get that going, and I wanna thank you for listening, because I know that advice seems very simple, but, again, you have to know I wouldn't be saying it unless I thought that it was absolutely important and vital. Vital is a good word for it, because it will revitalize your energy.
You have been listening to the Core Balance podcast. I am your host, Chris Janke-Bueno. We will talk again next time; until then let's be fit, let's be healthy, let's be happy. It feels good to move, so keep moving.
Stop relying on willpower, motivational tricks, and pump-up strategies and learn how to top into your inner fitness fire with Chris' 60-minute audio book: Ignite Your Fitness Passion (published 2015)
Relieve your back pain with this easy-to-follow video program designed to get to the root cause of your pain: muscle imbalance. Check out the Back Pain Module.
Learn the basic principles that make a successful fitness program with Chris' 60-page book, Functional Strength: The Key To Pain-Free Movement (published 2008)