Basics of Physical Mastery
Sep 17th 2020There are four pillars to self-mastery: Physical, Mental, Spiritual, and Practical. Today we will be focusing on the basics of physical mastery.
There are many reasons to work out, too many to provide in this short article, so I will only list a few. Exercise increases the heart rate, which pumps more oxygen to the brain. It aids in the release of hormones that provide an environment for the growth of brain cells. Brain plasticity and brain growth factors increase. It's also helpful if you are struggling with depression. Running provides a natural antidepressant in the form of runners high. It is also associated with more cell growth in the hippocampus. And we didn't even mention the physical benefits yet! Exercising lets you master your body. You become stronger and more agile. Physical tasks are no longer a problem, and to top it off your appearance improves.
As we can see the benefits of exercise are not only physical. If you want to improve all aspects of your life, you should start working out. The sooner, the better.
Where do we start? This depends on what your current physical abilities are. You are responsible for determining your fitness level and creating an appropriate program. In this article, I will provide an example for someone that doesn't exercise at all. It should provide a useful reference.
There are three main areas that you would want to improve if you're just starting. Strength, Endurance, and Flexibility. Keeping that in mind, my starting workout program would look something like this.
Strength
- Basic Conditioning - Getting excited and buying a gym membership for a starter is not a good idea. If you have never worked out before in your life, you should start with basic conditioning. We will achieve this at home using Calisthenics. Pushups, Pullups, Squats, and Leg Raises are great exercises that you must master. In the beginning, you will start working out two times a week. After you get used to the movements you can ramp it up to three times a week. Doing more will decrease your rest period, which is essential for growth. The intensity of your workout should be small. Depending on your fitness level you might be able to do anywhere from 3 to 50. Use common sense to create a challenge for yourself and promote growth. A good workout schedule to follow is Convict Conditioning. Read this book for in-depth beginner-friendly workouts that get you real results.
Endurance
- C25K - Cardio is essential for endurance. Running is one of the best cardio exercises. Humans are designed for running. C25K is a great program that you can follow to start long-distance running. If you lack the motivation to run, you should start walking for 15 / 30 minutes every day before you start running. Small steps towards the right direction will have exponential gains in the long run. Read more about C25K here.
- Jump Man - If you struggle with running you can start by jumping rope. It is very similar in terms of cardio, and unlike running, you can do it in your house. Jumping rope before every exercise is a great way to warm up. This is how boxers do a part of their cardio, train their footwork, and warm-up for their workouts. All you need is a cheap jump rope.
Flexability
- Yoga Boy - After a life of sitting in front of a computer, our muscles become docile and tense. Doing some basic stretching in the evenings will release tensions in your body. This will lay a foundation for flexibility and mobility in the future. Plus it feels good.
Your weekly schedule might look something like this:
If you have never worked out before, this is a great start. Sticking to this schedule for a couple of weeks, or even a month or two is ideal. You'll develop some basic conditioning and prepare your body for more advanced training. It's important to train for function and not for aesthetics. Aesthetics require a long time to develop and are a side effect of functional training. Small improvements will motivate you in the long run. Keep track of your workouts in a journal. This way you'll be able to review your weekly progress when in doubt.
"It is a disgrace to grow old through sheer carelessness before seeing what manner of man you may become by developing your bodily strength and beauty to their highest limit" - Socrates.
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