Question- walking for health and recovery, how long? Some reference long walks, how long, what speed? Stu McGill advocates 3 30 minute walks everyday. 90 total everyday seems like quite a bit.
I think the main benefits of walking are to get fresh air, aid in circulation, enjoy the ease of movement and find pleasure in moving freely outdoors.
Hello StrongFirst!
I'm writing in the bodyweight forum for the first time to inquire about a routine for someone looking to step away from the barbell for a bit. I've trained with the barbell for as long as I can recall and after quite some time, I've felt the toll of this. As a powerlifting enthusiast, most of my training has centered around this but I seek a change that will help "reset" my body and allow overall systematic recovery to occur. I'm seeking ideas to create a callisthenic based program similar to that of yoga or tai chi to accomplish this. The main goals of this program are to
1) Deload the spine and joints
2) Restore harmony of movement
3) Enhance flow and energy of the body
$) Strengthen joints and create balance and postural optimization
Now, I am not seeking a strength program to increase my pushup reps or to raise my pistol squat repetitions. This program is for basic health of movement. I have become rather tight and stiff in my powerlifting training, and I wish to create something to keep me moving well for years to come, that I can use in between vicious strength cycles to revive my beaten down body. I have a few ideas. I very much like Max Shank's 5 minutes of Flow and will probably use that is a starting point. After that, I am thinking moves like Bridges, Renegade Lunges and Yoga Pushups. Does anyone have something along these lines they can recommend or a program or resources for similar situations? I'm thinking Pavel's "Super Joints" might be a good resource to look into as well. Please share any experience or knowledge on the subject! Thank you!
By trial and error I've arrived at 75 minutes about 3 times a week.Question- walking for health and recovery, how long? Some reference long walks, how long, what speed? Stu McGill advocates 3 30 minute walks everyday. 90 total everyday seems like quite a bit.
Hi Philippe!
I'm curious to know - once you've reset your body and achieved system recovery...what is it you'd like to do with your body/ time/ energy?
I use OS resets - even though I move plenty - as a form of meditation and checking in with my body each day to make sure I train / practise at a level appropriate for my energy that day (auto-regulation?)
I think breathing practises are a must. I use box breathing, been around since the dawn of man.
In a nut shell. 5-10 min a day, exhale for 5 seconds, hold 5 seconds, inhale 5 seconds, hold 5 seconds
I'd really just like to be efficient at being able to optimally perform daily tasks. For me, my work is very labor inducing, and I haul and move a lot of heavy boxes, pallets and the likes all day. I hope to expand my zone of comfort so on my days off, other physical labor, such as yardwork or tasks of the like at home, don't seem just like more work. So I wish to expand my capacity for work and also maintain a physically active lifestyle. And I also like powerlifting...however, it's a hobby to me and not a profession. I like to push myself and compete, but I do not wish to give it my all. For I think in doing so, I'd sacrifice too much, including my health and physical well being.
And in my case, keeping the Miniature Schnauzer happy.
Seriously, I walk her 3-4 times a day in the park next door to our house. I don’t know who enjoys it more, me or the Schnauzer. It’s a major part of my fitness regimen.
Hello StrongFirst!
I'm writing in the bodyweight forum for the first time to inquire about a routine for someone looking to step away from the barbell for a bit. I've trained with the barbell for as long as I can recall and after quite some time, I've felt the toll of this. As a powerlifting enthusiast, most of my training has centered around this but I seek a change that will help "reset" my body and allow overall systematic recovery to occur. I'm seeking ideas to create a callisthenic based program similar to that of yoga or tai chi to accomplish this. The main goals of this program are to
1) Deload the spine and joints
2) Restore harmony of movement
3) Enhance flow and energy of the body
$) Strengthen joints and create balance and postural optimization
Now, I am not seeking a strength program to increase my pushup reps or to raise my pistol squat repetitions. This program is for basic health of movement. I have become rather tight and stiff in my powerlifting training, and I wish to create something to keep me moving well for years to come, that I can use in between vicious strength cycles to revive my beaten down body. I have a few ideas. I very much like Max Shank's 5 minutes of Flow and will probably use that is a starting point. After that, I am thinking moves like Bridges, Renegade Lunges and Yoga Pushups. Does anyone have something along these lines they can recommend or a program or resources for similar situations? I'm thinking Pavel's "Super Joints" might be a good resource to look into as well. Please share any experience or knowledge on the subject! Thank you!
After seeing so much praise for OS, I gave some of the resets and crawling a try. The result was a big “MEH.” I don’t get it. Maybe daily yoga covers it, but when I tried OS I wasn’t practicing. I did find rocking and crawling helpful when I tweaked my back last week with a DL.
After hearing all the praise, I'm about halfway through the Reset book and most of the stuff about breathing and the movements seem pretty much the same as what is practiced in yoga.
The emphasis on crawling was definitely different, though, but the rest seemed familiar to anyone who has practiced yoga.
Am I missing something?
I agree. Yoga, at least any I have experienced personally or through family and friends who are instructors, is quite a bit different from OS.IMO with about 10 yrs intermediate-ish-level yoga and some experience with OS, I would say it's quite different. I never did rolls, rocking, or crawling in yoga, and while yoga is often about elongating the body in some plane, OS doesn't really try to do that at all.
What did you find to be the same about them?
IMO with about 10 yrs intermediate-ish-level yoga and some experience with OS, I would say it's quite different. I never did rolls, rocking, or crawling in yoga, and while yoga is often about elongating the body in some plane, OS doesn't really try to do that at all.
What did you find to be the same about them?