Monday, December 10, 2007

Order of Operations

"Please Excuse My Dear Aunt Sally." Remember that one? It is the common acronym math teachers use to describe the order of operations when trying to solve an equation; in the United States, the acronym PEMDAS (for Parentheses, Exponentiation, Multiplication/Division, Addition/Subtraction) is used. An order of operations allows for us to arrive at the correct answer. If we ignore the order, than we will certainly go astray.

The same order of operations can be applied to your own fitness equation. There are fundamental aspects to anyone's fitness that must be present in order to progress forward. Without a foundation of solid nutrtion, progressive strength training, metabolic conditioning, active recovery and rest, your house of cards might come falling down. So, here is a new take on "Please Excuse My Dear Aunt Sally." See where your cracks are and set out to correct them.

Protein - Protein is necessary for the building, maintenance and repair of muscle. Ample protein consumption is paramount to any nutritional plan, without which muscle cannot be built. Furthermore, protein is thermogenic (your body has to work harder to process it thus increasing your metabolism) and it helps control insulin response. Be sure you are eating enough quality protein.

Exercise - As in Resistance Exercise. Make sure you are lifting weights, moving loads, putting stress on the entire musculoskeletal system. Resistance exercise stimulates bone and muscle growth, reduces bodyfat and revs up the metabolism.

Metabolic Conditioning - make sure your fitness routine contains a base of high-intensity, high-volume, lung-burning workouts. We all need to push our anaerobic thresholds. Don't be satisfied with 45 minutes of kardio. Break that 2 mile workout into 4 quarter mile intervals with some pull-ups/push-ups/ sit-ups in between runs.

Dead Lift - There is a reason this exercise was originally called The Health Lift. It will stress your body more comprehensively than any other movement say than the squat. Make sure your program includes both. Practice regularly and go heavy. Your absolute strength will increase and work capacity will skyrocket. Don't get trapped in the routine of doing super high reps with very light weights. You can only get stronger by lifting more weight and practiced regulary, the dead lift is a guaranteed way to get there.

Agua - Water. Drink lots of it. Drink clear liquids in general, do not consume processed drinks, sports drinks, diet sodas or anything that comes out of a can. Water will keep you regular, clean out the toxins and help aid in recovery. Stay hydrated, drink before you get thirsty.

Sleep - Recovery is absolutely critical to staying healthy, reaping the benefits of all your hardwork and most importantly, allowing your body to repair itself. Sleep 8-9 hours a night if you can. Sleep in a dark, quiet room. Get in a routine, try to go to bed and rise at the same time.

There you have it, the updated PEMDAS. Evaluate your current fitness endeavors and be sure to have all of the above incorporated. Make your fitness endeavors part of your lifestyle. Remember your order of well, Crossfit, recover.

Coach Kevin

Reminder: This is the last week to donate clothing to The Raphael House. Please bring your donations in a bag. Thank you!

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