Spring into Motion

Episode Transcript

Speaker 1 (00:00):
Hey guys, and welcome, thanks for joining me. We are
well into our Men's health be often ignored, but it
shouldn't be ignored men's health. So, you know, it's springtime
right just about. It's nice outside. So I've had at
least twenty five or thirty text messages and emails asking

(00:24):
me about getting started on a workout plan. So I
know we've been over it, but I won't backtrack. I
want to go ahead and answer these questions all at once,
and it's very basic and it won't take long, and
it'd be a good refresher for all you experts and
gym rats you know, like me out there. And it's
very good that these men are trying to get to

(00:48):
the gym or getting outside to exercise or inside to exercise,
because it's what they need to do, one step at
a time. It doesn't matter what level you are, you
got to start somewhere. So let's find the right exercise
routine for you know, just about everybody really, so you're

(01:08):
ready to get moving. That's absolutely fantastic, right, But with
a million and one exercise options out there, how do
you even begin? It's overwhelming. The key isn't to find
the perfect routine, because that is really pretty much a myth.
But to find the right routine for you, this means

(01:29):
considering your current fitness level and be honest, your preferences,
your available time, and any physical limitations that you might have.
A lot of the limitations, guys, are upstairs in your head,
so we need to get past those two. So let's
go ahead and break this down. First, honestly, assess your
current fitness level. Are you completely sedentary getting minimal exercise

(01:54):
like a big portion of our country. I'm excited about
Robert F. Kennedy. Regardless of your political affiliation. This guy's
going to make some good changes for all of us,
especially the ones of us that take nutrition and health
and exercise seriously. Are you moderately active, engaging in some

(02:15):
physical activities you know, maybe a few times a week,
or are you already quite fit working out regularly. This
self assessment is crucial as it dictates where you should start.
Trying to jump into an advance routine when you're a
beginner is a recipe for energy for not energy for
injury and total discouragement, and you're setting yourself up for failure.

(02:40):
Start slowly, build gradually and celebrate your progress along the way.
Celebrate the little victories. Man. For those starting from scratch,
the goal isn't to become a fitness guru overnight. It's
taking me like forty years, forty five years. It's about
establishing a habit of rape movement. Think simple, sustainable activities.

(03:04):
A daily thirty minute walk is an excellent place to begin.
Get you butt moving right. It's low impact, requires no
special equipment other than your shoes, or you can do
it barefooted if you got tough feet, and can be
done almost anywhere at any time. Gradually increase your duration
and intensity of your walk. As you feel stronger and

(03:26):
more comfortable, consider incorporating some inclined walking to challenge yourself further.
You know, where I live on the coast, there's not
much in the way of incline. If you enjoy the
company of others, joining a walking group can provide added
motivation and social interaction. Listen, you don't have to go
sign up for a group. Maybe you just know a

(03:48):
few people right, but many communities do offer free or
low cost walking programs designed for various fitness level. This
is a fantastic way to make exercise a social event.
Rather than the solitary chore. The camaraderie can be incredibly motivating,
making it easier to stick to your routine. Beyond walking,

(04:10):
body weight exercises are another fantastic option for beginners. These
require no equipment, can be performed anywhere. Think of squats,
push ups, lunges, planks. Start with a few repetitions of
each exercise, focusing on proper form rather than quantity. As

(04:33):
you get stronger, gradually increase the number of repetitions and sets.
You're going to get really sore the first time if
you've not done this before, I guarantee it weight or
no weight. Online resources and fitness apps offer many body
weight workout routines tailored to different fitness levels. Explore these
to find ones that fits your needs and your preferences.

(04:55):
And a lot of these have some really good pictures
and videos so you know that you're doing them the
right way, because maybe you're not looked in heavy weights,
but you can still hurt yourself doing this, especially, I
mean push ups can really torque, just torque your shoulders,
and you know you can get tendonitis in your elbow,
which is I swear that seems like it never goes away.

(05:17):
So for those who enjoy a bit more structure, consider
enrolling in a beginner of friendly fitness classes. Many gems
and community centers offer introductory classes in yoga, pilates, or
strength training. These classes provide guidance from qualified instructors, ensuring
you use proper form and avoid injury. The group setting

(05:37):
can also provide motivation and a sense of community. Remember
to always inform the instructor of any pre existing medical
conditions or injuries. It's not like the old days, you know,
where you walk in there and you say, oh man,
my shoulder hurts, you know, and then the instructor like
grabs you by the arm and slings you around, and
I mean I almost like they didn't believe that you

(05:59):
were really injured at some point. Crazy how things have
changed and for the better. Once you have remember football
practice you can only get water like twice and the
whole team had to go get water at the same time.
I mean, we've come a long way. Once you have
established a basic level of fitness, you can explore a
wider range of exercise options. Let's look at some popular

(06:22):
choices and their specific benefits. This is crucial for building
a muscle mass, increasing bone density. My printer just when
absolutely bonkers, and boosting metabolism. It doesn't require bulky equipment. Dumbbells,
resistance bands, or even body weight exercises can highly can

(06:43):
be highly effective. Aim for full body workouts that target
all major muscle groups at least twice a week. Again,
focus on proper form to prevent injuries. Consider consulting a
personal trainer for initial guidance to learning correct techniques. There
were lots of times when you join a gym you're

(07:04):
going to get three to five workouts. They should by
a personal trainer offered to you for free as part
of your gym membership. If they don't ask, un tell them.
I said, they need to do it. So cardiovasco exercise.
We all know that I'm not mister cardio man, but
it is important. This improves heart health, lowers blood pressure,

(07:27):
and burns calories. There are countless options, including running, cycling, swimming,
and dancing. I took modern dance in college. I was
the only guy in the class and it worked wonders
for me. The key is to find something you enjoy
and can stick with. Aim for at least one hundred
and fifty minutes of modern intensity cardio or seventy five

(07:49):
minutes of vigorous intensity cardio per week, spread throughout the week.
Listen to your body to take rest days when needed.
Intensity interval training, also known as HIT, This involves short
bursts of intense exercise followed by brief recovery periods. HIT
workouts are incredibly efficient, providing significant cardiovascuar benefits in a

(08:13):
relatively short amount of time. However, it's crucial to start
slowly and gradually increase the intensity as your fitness level
improves to avoid injuries. I've said enough on that this.
I like that the practice combines yoga zo yoga, hot
yoga yoga. I'm just lumping it all together right now.

(08:35):
This practice combines physical postures, breathing techniques, and meditation, offering
numerous benefits including increased flexibility, improved balance, stress reduction, and
enhanced mindfulness. Who doesn't want all of that? Many different
styles of yoga cater to various fitness levels and preferences,

(08:55):
from gentle, restorative yoga to more vigorous power yoga. Find
a style that suits your needs an experience level. If
you do hot yoga, you show up for that class
first class, you make sure you are hydrated with old
electrolytes plates. You know, that's how I said that quite
fancy plates. This focus is because I have never done

(09:15):
a pilates class, and be honest with you, I've watched
a lot of them. This focus is on core strength
and flexibility and body awareness. It's a low impact exercise
that is suitable for people of all fitness levels. Plates
can be performed using specialized equipment or simply with body
weight exercise. It helps improve posture, reduce back pain, enhance

(09:38):
an overall body control. Remember, consistency is key. It's better
to engage in moderate exercise regularly than to attempt intense
workouts sporadically and then burnout. Finding an activity genuinely enjoy
will dramatically increase your chances of sticking with it long term.

(09:58):
Don't be afraid to experience meant with different types of
exercises until you discover what works best for you. And
don't be afraid to ask people, because people love to
share things about themselves, including what they do for fitness
and workouts and lifting weights and diet and nutrition. People
love to share that kind of stuff because you know,

(10:20):
if you're not interested. Once you ask, you know, just
pretend like you're interested. You still might learn something. It's
also vital to listen to your body. Pain is a
signal that something isn't right. Don't push through pain, rest, recover,
and seek professional advice if necessary. Proper warm up and
cool down routines are essential to prepare your body for

(10:42):
exercise and help it recover afterward. A good warm up
might include light cardio and dynamic stretching, while a cool
down might focus on static stretching, holding each stretch for
twenty to thirty seconds. Consider incorporating mindfulness and meditation into
your exercise routine. I know this sounds a little corny,

(11:05):
but you know, guys, it's not really the mainly thing
to do. But you know, do it in secret, okay,
because I guarantee you this helps mindful movement in balls.
Paying close attention to your body sensation and breathe as
you exercise. You ever like been for all those gym rats.
You know, you get to a certain point that say

(11:26):
you're working back, and you focus on just that certain
part of the back that you want to get and
you feel it there right, It's almost like you've trained
your mind and body to work together to really concentrate
on the muscle that you want to hit. That doesn't
happen when you first start, but after years of training,

(11:47):
I truly believe that that's something that progresses with you
and your experience. Meditation, even for a few minutes a day,
can reduce stress and prove focus and enhance your overall
well being. Implementing the physical benefits of exercise. Combine physical
activity with mental wellness practices for holistic health improvements. Finally,

(12:09):
less addressed to elephant in the room. Time. Many men
cite time constraints is a reason for not exercising, but
even small amounts of physical activity can make a significant difference.
Taking the stairs instead of the elevator, walking or cycling
instead of driving short distances, Incorporating short bursts of exercises

(12:30):
throughout your workday, These small changes add up. Remember every
little bit helps prioritize your health as the most important
investment you'll ever make. Schedule your workouts like any other
important appointment. Make it a non negotiable part of your day.
Your future self will thank you, And remember, even a

(12:52):
five minute walk is better than no walk at all. Consistency,
not intensity, is the key to long term set success.
Start small, be consistent, and gradually increase your activity level
as your fitness improves. And you got this, you will
have this, So go out there, get it done. Spring

(13:14):
has sprung, at least it has here in Charleston, South Carolina,
so you know, find some activity outside. Go join the gym.
I mean, you got to start now if you want
to look better a little, you know, in a month
or two, and that shall only be part of why
you're working out and why you're exercising. But whatever motivates you, right,
So go get your swagger on in the gym and learn,

(13:36):
have a good workout, and don't be afraid to ask.
So until I see you next time, God bless you all,