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 Why should you do strength training besides running?
Isn't running already a perfect strength and cardio exercise? What benefits do I get by lifting weights?
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 Being stressed is modern and In. Almost everybody seems to be stressed in one way or another.
Stress is recognised as the No 1 killer disease nowadays in the US. According to the American Medical Association stress is the basic cause of more than 60% of human illness and disease. Stress by definition is a natural reaction of our body towards a stimulus which triggers our autonomous nervous system and put’s us into a “flight and fight” response. It releases a variety of hormones in our body like adrenalin (boosts our energy level and elevates blood pressure), norepinephrine (similar like adrenalin) and cortisol (which can inhibit the immune system). It also disrupts the output of hormones like serotonin (is believed to have an impact on anxiety, fear and depression) and others which influences our well being.  Time is precious in this hectic times. Still we like to do something to improve our health and well being. But because of our limited time, it should be something fast and simple and not require hours in a gym.
While studying in Beijing in the midd 90’s I got invited to attend a seminar by Professor Dr. Zhu Zongxiang who introduced us to a simple but very effective qigong exercise to improve your health. He named it the 3 – 1 – 2 method, referring to
 Recently I suffered myself of a plantar fasciitis, which I ignored in the beginning. Something I strongly advice my clients not to do. I always tell them you should treat a health problem as soon as possible because its easier to treat an acute problem than a chronic one. But sometimes therapists can be stubborn and tend to ignore their own advices. As time went on and my foot didn’t get any better I started to pay closer attention and treate it more seriously.
Plantar fasciitis usually describes a chronic pain at the corner of the calcaneus bone (heel bone) or along the fascial tissue towards the toes.  Do you know the feeling, you want to change your health, because you don’t feel so well lately. So you start doing all the healthy things: eat healthy food, take your vitamins, workout regularly and follow every advice you can find in health magazines or given to you by friends. But still, you don’t feel much better, how comes?
Maybe it has to do how we generally deal with our health problems. There are three behaviours how we usually deal with health problems. The first two are the most common and most often ones. It’s the third one which has probably the biggest impact on our health, but requires the understanding of all three behaviours and how to apply them to make a real difference in our health. Most people when confronted with health issues rely on one of this 3 behaviours of how to deal with the problem.  Injuries in the gym are on the raise and quite common.
Mostly affected are beginners who just started lifting weight’s or are still learning the techniques. So why are they more in danger of getting hurt? Most people start working out in a gym after years of living a sedentary lifestyle and limited amount of daily exercises. Their muscles and tendons are most likely “withered” and weak. This combined with bad lifting techniques and to much weight can easily lead to injuries. “Get knowledge of the spine, for this is the requisite for many diseases.” How is your back these days? Do you feel a stiffness in your back, having difficulties bending forward, or picking something up from the floor? Does your back hurts, when you try to stand up after a long day in the office? Then you are one of many who suffers from back pain.
Back Pain is the fifth most common reason for missing work and seeing a doctor. Back pain has a significant impact on the economy of a country, for example the total costs related to lower back pain in the US exceeds $ 100 billion per year.  Sometimes we just don’t have the time to go to a gym and train for 1 – 2 hours and doing all kinds of exercises to get in shape. So is it even possible to do a full body workout with sufficient intensity and volume to give you a good full body workout in like 30 minutes?
Let me show you my favourite exercises for this kind of training. Be aware this way of training is not for the beginner, some experience in strength training is required and you should have good squatting techniques so you don’t hurt your self.  Do you know the situation, your at an intersection and you try to make a turn and suddenly an other car cuts and almost hits you? How is your first reaction? Are you calm and relaxed, can you reasonably reflect what just happened rationally respond to it? Or do you get an anger outburst and start screaming and shouting at the other driver and you barely can hold yourself back of hitting him/her?
 Who says you can’t get better with age? All you need is the right attitude and the will to do the work. How do you see yourself when you are 65 and most likely retired. Maybe like most people, you're not just retired from your job but also from your physical workout routines. Are you gaining some extra pounds around your waist, are your knees and hips hurt more than they used to? Does walking up a few stairs makes you breath harder than it used to? Do you have difficulties keeping your balance when walking over unpaved ways? Reaching down to your toes seems like an impossible task – on good days you probably just make it below your knees?
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About Jean-ClaudeJean-Claude is the founder of SHC-Swiss Health Coaching, Hong Kong. If he is not picking things up and putting them down, he helps and trains people in reaching their personal health goals, writes health and fitness blogs, "plays" taiji and hikes in the mountains of Hong Kong.. Archives
January 2018
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