Staying physically fit in a lockdown (part 2)

Physical fitness

4/2/2021

In part 1, I described why it pays to maintain physical fitness. In this article, I'd like to share with you my holistic approach to designing a program to improve physical health, wellbeing and to strengthen the immune system.

Embarking on a fitness (or weight-loss) program is a matter of setting the right mental attitude. Sustained training must be preceded by a shift in the mind-body relationship. How to attain this mental transformation? In part 1 I referred to Neuro-Associative Conditioning developed by Tony Robbins. The first step is to mentally build up the pain associated with further procrastination to the level of becoming unbearable. Just getting enough of the current situation can be the trigger for a lasting change.

Positive manifestation is vital for the success of the training. Visualization stimulates the subconscious mind and helps to manifest the goals on the physical plain. Mentally draw in colored pictures of how you look or feel with a well-shaped body and reduced weight. Visualize a deep sense of satisfaction from the gains of training. Reinforce this mental picture on a daily level.

Once we set the dedication and determination, we can move to the planning process. We want to reach long-term gains from training, don't we? Therefore, a balanced workout design is imperative: 1.) to give the muscles and nervous system the opportunity to recover and 2.) to avoid standstill or deadlock in the process, 3.) to enhance the mood by the release of good hormones to feed the mental picture of wellbeing.

There is abundant information on the Internet to set up training plans, and it is advisable to consult your physician beforehand, especially if there are underlying health conditions. On LinkedIn, many personal trainers offer their assistance in setting up a well-balanced and tailored program.

The aim should be to gradually improve the body's muscle, metabolism, and cardiovascular functions. This is where good nutrition and sufficient rest come into play in the pursuit of physical health. Muscle stretching assists in the recovery of the muscles after training.

For the sake of motivation and the fun factor, a multimodal physical activity plan and being out in nature are essential. It should aim at improving endurance and strength, not forgetting muscle and tendon flexibility. Being in the elements earth, water, and air help to ground ourselves, to stay connected with nature, and to reduce the mind fog accumulating in extended home office work.

Overdoing the training in terms of frequency or intensity can lead to unhealthy fatigue and can cause injuries. The stories of friends or relatives who have gone too far with a single-discipline training at high frequency resulting in a breakdown and reversal to sedentary lifestyle are quite familiar, aren't they?

While occasional anaerobic training is good to strengthen the cardiovascular system, it can be stressful for the body in the beginning. A simple rule to find the limit between aerobic and anaerobic training: if you have efforts to hold a conversation, you slipped into the anaerobic training regime.

Weight loss works best in the aerobic training regime. The workout should exceed 40 min for the fat-burning process to kick in. Walking and cycling are ideal, especially as the burden on the joints is relatively small.

On the other hand, new evidence shows that the positive impact of strength (or resistance) training has been somewhat overlooked. This recent article in the New Scientist emphasizes the importance of this training modality for tackling age-related declines in body functions and thinking capacity.

Again, a diverse training regime delivers the best results.

Yoga and/or meditation bring the body and mind together and improve conscious breathing, making us more stress-resilient and receptive to the cues we pick up from the subconscious mind. This connects us to the power of intuition, facilitating the natural and right decisions for ourselves.

A versatile diet based on unprocessed vegetables (e.g., steamed) and protein sources such as broccoli, chickpeas, beans, and lentils provide the nutrients required for training, augmented twice a month by fresh fish and goat cheese. Sugar is an absolute no-go. Eating only three times a day is a good habit: the digestive system gets the necessary breaks and dental health is improved. Once or twice a week I omit the meal in the late afternoon/evening, giving the digestive system time to settle, also improving sleep.

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