Mobility Workout Quotes

DRY SAUNA Numerous cultures use sweat lodges, steam baths, or saunas for cleansing and purification. Many health clubs and big apartment buildings have saunas and steam baths, and more and more people are building saunas in their own homes. Low-to-moderate-temperature saunas are one of the most important ways to detoxify from pesticide exposure. Head-to-toe perspiration through the skin, the largest organ of elimination, releases stored toxins and opens the pores. Fat that is close to the skin is heated, mobilized, and broken down, releasing toxins and breaking up cellulite. The heat increases metabolism, burns off calories, and gives the heart and circulation a workout. This is a boon if you don’t have the energy to exercise. It is well known in medicine that a fever is the body’s way of burning off an infection and stimulating the immune system. Fever therapy and sauna therapy are employed at alternative medicine healing centers to do just that. The controlled temperature in a sauna is excellent for relaxing muscular aches and pains and relieving sinus congestion. The only way I made it through my medical internship was by having regular saunas to reduce the daily stress. FAR-INFRARED (FIR) SAUNAS FIR saunas are inexpensive, convenient, and highly effective. Detox expert Dr. Sherry Rogers says that FIR is a proven and efficacious way of eliminating stored environmental toxins, and she thinks everyone should use one. There are one-person Sauna Domes that you lie under or more elaborate sauna boxes that seat several people. The far infrared provides a heat that increases the body temperature but the surrounding air is not overly heated. One advantage of the dome is that your head remains outside, which most people find more comfortable and less confining. Sweating begins within minutes of entering the dome and can be continued for thirty to sixty minutes. Besides the hundreds of toxins that can be removed through simple sweating, the heat of saunas creates a mild shock to the body, which researchers feel acts as a stimulus for the body’s cells to become more efficient. The outward signs are the production of sweat to help decrease the body temperature, but there is much more going on. Further research on sauna therapy is destined to make it an important medical therapy.

As you’ll see, different movements require different positions to build true strength. But these four habits always apply to get you into ideal alignment: 1.  Keep your feet parallel to each other. Make sure your toes do not point out at all. Imagine a line going from the center of your heel to the center of all five toes. Place your feet so these lines run parallel. This may feel strange at first, but it’s vital to proper alignment. 2.  Keep your knees pointing in the same direction as your toes. (These two control your hips, ensuring they are neutrally rotated, meaning neither externally rotated nor internally rotated, which is essential to safe and efficient locomotion.) 3.  When your legs are elevated, fully dorsiflex your ankles (pull your feet and toes toward your face). (This allows you to more easily see whether or not your feet are parallel. It also strengthens your shin muscles while improving ankle mobility.) 4.  Maintain a long, neutral spine. (A neutral spine is in the middle, neither flexed nor extended.) Don’t worry, we’ll get you into correct posture step by step. You’ll soon have an intuitive understanding of where the middle is and how to get there.

THE BIG 3 The movements are split into the Big 3: FLOOR EXERCISES • MOBILITY EXERCISES • STANDING EXERCISES

The ability to get down into a deep ass-to-ankles squat with minimal effort is one of the most beneficial things you can do for your health and fitness. I'm not even talking about being able to squat with hundreds of pounds on your back. The humble, deep bodyweight squat is more than enough to produce life-changing strength, mobility, and stability to your entire lower body.

Thus strength training gives your metabolism a boost far beyond the duration of the actual workout, for as long as 48 hours. In contrast, after aerobic training your metabolism returns to normal almost immediately. So with interval training we’re not only building muscle, but we’re also able to kick up our metabolism long after–even when sleeping! Many people believe aerobic activity strengthens their heart, and decreases the chance of things like coronary artery disease. Yet, after much research, even U.S. Air Force Cardiologist Dr. Kenneth Cooper–the very man who coined the term “aerobics”–now believes there is no correlation between aerobic performance and health, longevity, or protection against heart disease. On the other hand, aerobic activities do carry with them a great risk of injury. Most, even so-called “low impact” classes or activities like stationary cycling, are not necessarily low-force. And things like running are extremely high-force, damaging to your knees, hips and back. Aerobic dance is even worse. Sure, you’ll hear the occasional genetic exception declare that they’ve never ever been injured doing these exercises. But overuse injuries are cumulative and often build undetected over years until it’s too late, leading to a decrease or loss of mobility as you age, which, in turn, too often leads to a shortened lifespan.

IT BLOWS ME AWAY EVERY TIME I walk into a nice home and meet its proud, overweight, out-of-shape owner. They just don’t get it. Your real home is not your apartment or your house or your city or even your country, but your body. It is the only thing you, your soul and your mind, will always live inside of so long as you walk the earth. It is the single most important physical thing in this world you can take care of. We have a choice: To take care of ourselves, or to simply let time make us worse. And it is right now, at this moment, not later, that we must make this decision. Most people in this world choose to lose. They drag themselves through a second-rate life, overweight and under-energetic. They just let time take its toll. Their waistline increases and their height decreases as they get older and their backs hurt and hunch. Eventually their mobility becomes limited. And they meet their maker well before they should. Then there are the others, the minority who decide to really, truly do something about their health. They exercise, and they watch what they eat, not obsessively, only just enough. They have an understanding of nutritional basics, and workout about 20 – 30 minutes a day, 4 – 5 times a week–less than 1.2% of their time–because that is all they will ever need. They meet life’s obstacles with physical, mental, and spiritual strength. They care about how they look, and they look good. They thrive on the energy exercise gives them every day. How it washes away so many of the bad things in life–depression, anxiety, nervousness, tension, boredom, impatience. It lets them think easily and clearly. They know how much worse their lives would be if they did not exercise, so they simply don’t let that happen. They are in control, not their excuses.

Kettlebell Swings For Strength Grab your heaviest kettlebell and swing it 4, 6, or 8 times and then rest for as long as is required to bring the heart rate down to normal. Repeat this sequence for 45 to 60 minutes. The number of reps you do will depend on how heavy a kettlebell you have, for my level it would be 4 at 48kg / 105lbs, 6 at 40kg, or 8 at 36kg. The amount of rest would be anywhere from 2 minutes and up. I would use my rest time for mobility and stretching. In the session, I would complete anywhere from 16 to 20 sets or more. This is a workout you can do approximately 2 or more times a week.

Essentially, the benefits of kettlebell training can be summed up in these statements: Improvement in functional strength and mobility Utilization of full-body movement and multidirectional forces Ability to achieve maximum heart rate and VO2max for improved metabolism and cardio health Protection of joints through low-impact and ballistic movements Maximization of core strength Creation of lean body mass – no bulking up Constant engagement of core and stabilizer muscles for better posture and relief of back pain Reduction in the risk of osteoarthritis in women

Essentially, the benefits of kettlebell training can be summed up in these statements: Improvement in functional strength and mobility Utilization of full-body movement and multidirectional forces Ability to achieve maximum heart rate and VO2max for improved metabolism and cardio health Protection of joints through low-impact and ballistic movements Maximization of core strength Creation of lean body mass – no bulking up Constant engagement of core and stabilizer muscles for better posture and relief of back pain Reduction in the risk of osteoarthritis in women Elevation of stress-relieving hormones and overall energy level Challenging workouts that can be changed easily to retain interest and keep you engaged Inexpensive and can be performed anywhere

Studies have shown that every hour you’re still on your mobile phone/tablet/laptop/watching TV at night, melatonin is suppressed by 30 minutes. This digital world we’re living in is messing with nature, it’s messing with our natural circadian rhythm, and it’s messing with our hormones.

Social media is full of videos featuring extremely high box jumps. However, the height of the box or hurdle doesn't necessarily reflect an athlete's jumping abilities but rather their hip mobility. What truly matters is the center of mass and hip displacement. From this, you can gauge how high someone can jump—not from how high the box or hurdle is.

Next, do some dynamic stretching specifically to the body parts you will be working on. These could include arm circles, leg swings, trunk circles, bodyweight squats, or lunges. We will explore this further in the Mobility chapter. After the workout, you should do static stretching, which we shall explore further in the flexibility chapter. I also recommend using a foam roller to perform a self-myofascial release massage either pre and/or post workout. This simply involves placing the roller between the muscle group you wish to work and the floor or a wall. You then roll back and forth to apply pressure to the muscle.

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