INSANITY workout program- Weeks 2 and 3

Three weeks down on Insanity and I am warming up to, though not hot on the program for my readers.

As stated last week, I like the intensity of the program. If you are feeling lethargic (and who isn’t at 5am when Susan and I get up to do the workout), Shaun T is going to push you to get out of your funk.   I also love the creative new exercises I have learned such as bench press leg raises, power jumping jacks, standing sprints with hurdles, plank oblique knee raises, and ski jumps.  I also love that, when I am limited on time, I know I can still get a good return on my short investment.

There is one big issue about which I want to caution readers. You really need to know your body and pay attention to how you are doing the exercises. Shaun has you moving so fast that it is very easy to sacrifice form just to keep up. There are a lot of moves where you bend over and stand up while jumping.

For example, while watching my wife, I noticed she has a hard time squatting fast enough to get to the ground, so she compensates by bending forward at the back. Since she is also jumping and twisting at the same time, this can seriously compromise her back. There have been a few days where Susan has complained of her back, knees, and shoulders (in the area of the rotator cuff) being pretty painful. I recognize these symptoms as not being “normal” workout aches and soreness, so we have talked through modifying her form on some of the moves.

If you have minimal knowledge of proper body mechanics, be sure to really watch the leader, Shaun T, closely and have a mirror so you can keep an eye on your form. Don’t pay that much attention to the models, as they sometimes don’t have the best form either.

Now, I will go back to watching game 7 of the World Series. Go Cards!

Top Physical Therapy Advice To Fuel Your Exercise Program

Every day I find myself handing out advice. It also tends to be the same advice over and over. So, for the next few blogs I am going to share the “tips” I find myself giving out most often that could help with your workouts, keep you from getting injured, and help maintain your focus for hitting your goals.

Part 1: Lifting and body mechanics

1. Knees behind toes- No, I am not suggesting you play Twister…although that sounds like fun. Instead, when doing squats or lunges, look down. If your knees are jutting out over your toes, there is likely undo strain being placed on your knees. Step out a little farther so when you squat your knees are behind your toes.
2. Chest and head up when squatting- if you look down when lifting an object, the tendency is to flatten out the lumbar spine and place increased strain on the back. So, think “head and chest up” when lifting to keep the lumbar spine in its naturally curved position.
3. Lift with your legs- everyone knows this one but so few do it! Perhaps it is because of lack of flexibility combined with lack of energy that people allow gravity to pull the trunk forward instead of lowering their trunk with their legs. You won’t lift with your legs if you don’t use them to get into position. You can start strengthening your legs by leaning against a wall and sliding down to do mini-squats. This can also help control dust around your house!
4. Use a wide base of support- unless you are trying to balance on one leg in the yoga “tree” pose, spread your legs apart when exercising, especially when lifting weights from the floor. It will increase your stability and help you be able to lift more weight safely.

So, there you go. Don’t worry, I’m not going to bill you for a 15 minute therapy unit. This one is on me. But now, it’s on you. As you exercise to achieve your goal, remember to use good body mechanics so you stay healthy and injury-free in the process.