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Eight Habits for Long Term Fitness Success–#3 Work on Mobility/Stability

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Work on Mobility/Stability

Make sure you can move each joint through its maximal pain free range of motion.  On top of being able to move through that range, we also want to be able to control or “own” that range of motion.  This can be done by using full range of motion in your strength exercises, as well as incorporating some full body warm ups that address each.  At Fenton Fitness, we try to hit 2-3 hip stretches, 1-2 thoracic spine/shoulder stretches, and 2-3 activation/stability drills at the beginning of each workout.  If an individual has no restrictions, a good bang for the buck warm up can be seen in this video. This type of work can be done daily, but I would suggest a minimum of 3 days per week to maintain your movement quality.

 View the video here

Eight Habits for Long Term Fitness Success–#2 Get Stronger

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Get Strong(er)

Strength is probably one of the greatest indicators of longevity and quality of life that we have.  How strong is strong enough will get you different responses depending on what strength coach you talk to and what population we are talking about.  However, one thing is for certain.  You can almost always get stronger at something, and there is virtually no drawback to being stronger.  Most people will be best served by having 5-6 movements that they focus on getting really strong at, and keeping those in their training plan for 6-12 weeks at a time.  I typically recommend picking one movement from each movement category (Squat, Lunge, Hinge, Push, Pull, and Carry/Crawl) and getting as strong as possible on that given movement.  Pick movements that you feel comfortable with, are pain free, and of which you have maximal range of motion.  Stick with 2-6 repetitions, 3-5 sets, 2 times per week for best results.

Eight Habits for Long Term Fitness Success–#1 Move Daily

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Move Daily

This is so simple, yet like many things in life, the simplicity of this basic habit causes it to get overlooked or ignored.  This is by far the most common habit among fit individuals.  Don’t over think it or complicate it–just move.  It doesn’t have to be strenuous or difficult.  When looking at the small number of individuals who are successful with long term weight loss, researchers have seen that doing 4-5+ hours/week of planned exercise/activity is a staple.  This comes out to 30-60 minutes per day.  Walk, ride a bike, kayak, paddle board, roll, carry, crawl, do a movement flow (as seen in the video) or whatever.  Just get off your butt and move around at least 30 minutes each day.  It doesn’t have to be all in one shot, but make it happen, and make it intentional.  Daily movement helps manage stress, regulate hunger, and has big cognitive benefits as well.  The only stipulation I would make is to avoid activities with high risk of injury.  After all, if you get substantially injured it makes daily movement a bit more difficult.

See video of some simple movement patterns: here

100 Steps Per Minute

Step Cadence and Fitness

Exercise researchers have been studying gait cadence for years.  A cadence of 80 steps a minute is a stroll.  100 steps a minute is considered a brisk walk.  At 130-140 steps a minute, you move into jog or slow run.  Recent high tech evaluations of gait cadence has been able to predict the onset of dementia in older people.  For many people, walking is their primary form of exercise.  Gretchen Reynolds has written an excellent *article on the walking cadence that produces optimal health benefits.

A compilation of many studies has found that 100 steps per minute is the sweet spot for walkers under the age of sixty.  The data for older walkers has yet to be fully evaluated, but it appears a slightly slower cadence is a good goal.

I like evaluations of performance.  Evaluations tell you if you are getting better or getting worse.  The human body is in a constant state of adaptation and never stays the same.  Keep track of your cadence by counting your steps for twenty seconds and then multiplying by four.  Use that information to track your fitness level.  Ideally it should get easier to walk, at faster pace over a greater period of time.

15 x 4 = 60 Pokey Joe.

20 x 4 = 80 Still too slow.

25 x 4 = 100 Good job.

Michael S. O’Hara, PT, OCS, CSCS

*Walk Briskly for Your Health.  About 100 Steps a Minute, Gretchen Reynolds, New York Times, June 27, 2018

View: https://www.nytimes.com/2018/06/27/well/walk-health-exercise-steps.html

McDonald’s has decided to forgo any attempts at healthy menu choices and is embracing its true identity. In an effort to win back market share, they are expanding into home delivery. Soon your order will be taken online and an Uber driver will deliver your Big Mac, fries, and a shake with none of the bothersome human movement formerly involved in consuming 1300 calories of McDonald’s products. Is it any wonder America is losing the War on Obesity? Every day, “food companies” like McDonald’s are devising methods that make consuming their creations more convenient. The March 1, 2017 article in the Wall Street Journal by Julie Jargon, McDonald’s Decides to Embrace Fast-Food Identity explains.

–Michael S. O’Hara, PT, OCS, CSCS

Listen to a podcast from the author, Julie Jargon here: http://www.wsj.com/podcasts/mcdonald-embraces-its-fast-food-identity/4B982D2D-B4E9-4AC3-BD15-D3E292E9507A.html

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