In this episode I talk about the two types of deficiencies, called "form" and "time" deficiencies. Knowing this will help you determine when you're ready to progress, so you get enough of a workout to get fitter, but not so much that you burn out.
How do you know whether you're on the exercise you need to stay on? Or if you're ready to progress to the next level?
Today I want to teach you about a My Core Balance concept called Deficiencies.
If you stay on one exercise too long, then it will lose its value to you. On the other hand, if you progress too fast, you may end up hurting yourself.
You're not able to perform the exercise correctly, so in this case you need to downgrade to an easier exercise (a "ramp up" exercise).
You can do the exercise properly, but you're not able to do the full number. In this case, you keep doing this exercise, but you break up the time into multiple sets.
How to apply this in your life
Exercises I talked about today
Call to action
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Core Balance Podcast Episode 27.
What do you think your body would look and feel like if you continue 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've found it. Welcome to the Core Balance Podcast with your host Chris Janke-Bueno.
Hello and welcome to the podcast. I'm excited to talk today about something that I think really differentiates our system from a lot of other systems out there especially since a lot of the exercises that we use are actually taken from other places. We use a lot of exercises that I believe are Pilates based, yoga based, bodybuilding, bodyweight, gymnastics, power lifting, all these different modalities that we have been able to wrap up into one tiny little package called My Core Balance. How did we do this? Well, I think it's not the exercises that are the important thing. It's how we use them. So I want to talk a little bit today about how to know when you are ready to progress to the next most demanding exercise because there are some very clear-cut ways to know whether you are on the exercise that you need to stay on or if you are ready to take it to that next level.
And in order to do this we have to talk about two things. And we call them deficiencies. They are time deficiencies and form deficiencies. A deficiency is basically an indication that you are not able to perform a certain exercise with the exact 100 percent criteria for advancement. So because you are not able to advance there is a deficiency present.
So let's start with a form deficiency. A form deficiency is let's say – here's an example if you go to do a squat but you can't get in the right form to be able to do the squat and so you are deficient in your form. Now you can't even get into the position and do one repetition. That's just out of the question. So what do we do in that case? Well in the case of a form deficiency that means we have to change the exercise and go to a ramp up exercise. In the case of the other deficiency, the time deficiency, let's go back to the example of the squat. You are in a time deficiency and you basically the time deficiency means that you can in fact do the exercise but you just can't do as many exercises as are required to get you to the next level. And usually we use one minute as our baseline time. So maybe you can do the exercise correctly a couple of times maybe you can do five repetitions and that's maybe 20 to 30 seconds. And maybe I don't know maybe you can do you know 30 seconds at a time, 45 seconds at a time, whatever it is. In that case you – in that case you are completely fine continuing to do that exercise. What we would want to do is change the time. So the change the amount of time, the amount of reps and sets and everything like that that you want to do. So this manifests itself in basically us being able to pick which exercises you need first and that depends on whether or not you have a form deviation so if you can't do a squat let's say then we maybe have you do an air bench. By the way if you don't know these exercises go to our YouTube channel and you can find all these exercises.
So if you can't do a squat maybe we put you on an air bench because it's a little bit easier and it's hitting the same muscle groups. If you can't do an air bench maybe we do a 90/90 position and have you progress that way. All those three exercises – they are all hitting the same body parts, which is really cool and you can progress up from a beginner to an intermediate into an advanced and not be worried that you are going to overreach or overextend yourself. And then once you are able to do the right exercise or you are able to do the exercise correctly then at that point then you can focus on okay how much time do I need in this particular exercise. And that's how you determine – or you determine that through whether or not you have a time deviation.
So form deviation and time deviation, these are two really crucial concepts to understand and once you understand them you will be able to create a workout that is just hard enough to give you results but not so hard that you are debilitated for three weeks after your workout. So that's the sweet spot that you want to find every time you work out you really want to be aware of that sweet spot and getting to the point where you are challenged but you are not pushing yourself over the edge. And I see so many people doing both extremes. Either they have been doing the same workout for years and they are not challenging themselves and therefore not getting results, they are kind of playing it safe or they are going to the other extreme, maybe they are a fitness fanatic, they are addicted to the concept of exercise and they just push way too hard. The reason for fitness is to be healthy and I think pushing too hard is definitely not healthy.
So find that sweet spot. Now you know about form deviations and if you have a form deviation meaning you can't even get in the right form then you modify, you modify it down. If you have a time deviation you can stay in that exercise but you can chop up the minute into smaller little bites. So you basically you are infusing more rest into your program. So I hope that helps. I think that one concept can make a huge difference. And if you really apply it to your life, I mean you will be able to benefit greatly.
By the way that concept applies even if you are not doing the type of workout that we recommend which is you know that example I gave before, the 90/90 position to an air bench to a squat. In that case we are not progressing you with weight, we are progressing you with exercise complexity. But if you lift weights you can use the same concept. If you are holding 20 pounds let's say and you are doing your exercise and your form looks good but you can't do it for a full minute or the full number of repetitions that you need to do, then its real simple right that's a time deviation, just drop the weight a little bit. And likewise with weights even with a form deviation you are going to have the same result. You are going to end up dropping the weight. So you can adjust and find your sweet spot.
So I'm doing a podcast today and I don't want you to miss any of the action. Make sure that you subscribe on iTunes and tell your friends. Drop me a line at the Core Balance Facebook page and I really look forward to our conversations.
You've been listening to the Core Balance Podcast. I'm your host Chris Janke-Bueno. We'll 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)