Today we are talking about the 5th Cardinal Rule at My Core Balance. Specifically we're talking today about consistency and variety.
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. We are on Episode 71. This is your host Chris Janke-Bueno and today we are talking about the fifth out of five, so the last of the cardinal rules, the five cardinal rules at My Core Balance. Just a quick recap, the first one was all about load bearing. The second one was about angles and positioning specifically the 90 degree angle. The third one was about breathing. The fourth cardinal rule yesterday was about working with the muscle function.
Today, the fifth cardinal rule is about consistency and variety. They seem like opposites, don't they? Consistency and variety. How can you have both at the same time? Well here's a couple of examples. I go to the movies every single week, that's consistency. And I see a different movie every week, that's variety. I eat cereal for breakfast every single day, that's consistency. And I eat a different cereal every single day, that's variety. I go to the gym every single day and I do a slightly different workout every time I go, that's variety.
You guys see how you can have consistency and variety. So of course consistency and variety just like I had talked about with that gym example that's what we are going to talk about today. Consistency, you consistently give your body the needed stimulus, the stimulus that it needs in order to repair itself, in order to respond positively, in order to grow, in order to become more balanced – all these things you consistently do. And people who are in very good shape, this is the one thing that they all have in common, is that they all do something every single day. They are thinking about their goal every single day. You need that consistency. If you do bicep curls once a month your biceps aren't going to get bigger, they are not going to get stronger, they are not going to get whatever you want them to become. Same thing with core balance exercises. If you do this once in a blue moon, doesn't work.
Now, here's the curve ball that Mother Nature throws at us. If you do the same exact thing every single day you got consistency down, that's no problem but you don't have enough variety. Why do we need variety? Well, when we don't have variety we have just consistency, we do the same thing every day, that's when we start to get patterns that are associated with repetitive use. For example I mean let's start with the most extreme end. You are a computer user and you sit at the computer for 12 hours a day and you don't exercise. So your body is patterning sitting, head forward, hand on the keyboard, so very you know very tight but very unique posture. You can tell somebody who just sits at the computer all day, they have a very unique posture. Compare that to let's say somebody who just goes running, they do five miles a day, they run for five miles a day. Still tight, probably have some tightness in their hamstrings, in their back, in their ankles and you will notice that patterning start to take shape. Somebody who maybe is a bike rider, they cycle everyday and you will notice that pattern, they tend to have to hyperextend their necks so they have some neck tightness, they may have some forward head, similar to that computer user but maybe more developed legs and glutes.
So all of these activities have associated responses to them. The body is always responding to whatever we give it and so that variety is crucial because we don't want the body to respond only in one direction. We need that full 360 degree response so that your body is good at cycling, your body is good at running, your body is good at bending down and touching your toes, your body is good at going into full extension in your back, that you can do all of these activities and remember cardinal rule number 4 that we just talked about work with the muscle function. Every muscle has a function in your entire body so the goal with consistency and variety is that you develop every single function of your body.
So think about those activities I just named, computers, running and cycling. They develop a lot of functions within the body but they don't develop every function. So you've heard the term cross-training and that's exactly what it is, it's cross-training, doing some variety in order to develop every single muscle of the body. So that is how with cardinal rule number 5 that is how we incorporate the concepts of consistency and variety at the same time. I hope you enjoyed these cardinal rules and again I believe that if you learn the rules, you learn the foundation then you’ll be that much better equipped to create and implement an amazing workout for yourself.
Still have questions, ask me on Facebook and I may answer your question in a future podcast. Visit facebook.com/mycorebalance.
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)