Tag: Exercise

Walking Is Not Exercise

Walking Is Not Exercise!

Did you know that walking is NOT considered exercise? This is not just my opinion but standards set by the American College of Sports Medicine Guidelines (ACSM Guidelines). However, many people do not understand this. Which is why I made this video to help explain why…enjoy!


daily 30 2nd edition book The Daily 30: Bodyweight Fitness Workout

Learn how to move properly while you build strength, burn fat, decrease pain, improve your fitness, and prevent injury, at home or in the gym!

This is great for men, women, and children of all strength levels!

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Walking Is Not Exercise Video Summary

Walking is not exercise as stated by ACSM (American College Of Sports Medicine) Guidelines!

The ACSM Guidelines state that the Exercise Minimums to not be labeled as “sedentary” (without exercise) are:


ACSM’s Guidelines – Weekly Exercise Minimums:

Moderate Intensity (40-60% VO2 Max)                    30 Min. /Day               ≥ 5 Days/Week

               Or

Vigorous Intensity (60-85% VO2 Max)                      20 Min. /Day               ≥ 3 Days/Week

               Or

A Combination of These Two

* Williams, L., Wilkins. (2014). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Ninth Edition. [Text]

Moderate Intensity Exercise: Running, rowing, swimming, hiking, cycling, playing sport at a pace that is it difficult to maintain a conversation. 

Vigorous Intensity Exercise: Sprinting, rowing, jumping, swimming, cycling, playing sport at a pace in which you cannot maintain a conversation.

Learn more!


So, walking is simply not intense enough to be exercise, or a “workout”, for most healthy individuals.

Walking can be exercise for those first learning to walk or the elderly who are losing their ability to walk. However, for most of the population, you need more intensity for it to be considered an exercise routine or workout.

Of course, walking does have some benefits, such as improved blood circulation, increased insulin resistance, and it obviously burns more calories than just sitting around.

However, for those of you trying to lose weight, build muscleget stronger, become more athletic, or reach your goals, your training needs to be done with greater intensity. Walking for exercise is just not enough!

If you are a beginner and don’t know where to start, you can start by getting my FREE Bodyweight Strength Training Guide that can give you a real workout with just a few minutes of exercise every day!

Now, go start a new challenge and take on the world!


Please leave your thoughts on “Walking For Exercise” below!


 

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Rotator Cuff Stretches for Shoulder Mobility

Rotator Cuff Mobility Exercises

Fix Your Shoulder Pain Today!

Your shoulder is the most moveable joint in the body and without proper Rotator Cuff Strength and Mobility, you will likely feel pain almost everytime you work your shoulders; such as during the Bench Press and Military Press.

To fix your shoulder pain forever simply learn how to move properly and keep your rotator cuff healthy with these exercises.

How To Strengthen Your Rotator Cuff Muscles!


Shoulder Flexion Stretch

Purpose:

  • Improve Shoulder and Elbow Flexion

Focus:

  1. Shoulder Flexion (Latimus Dorsi, Triceps Brachii)
  • While standing erect, grasp a stable structure or band anchored at shoulder height or higher.
  • Turn away and fully extend your arm holding the object with no tension on it.
  • Begin to walk away while allowing your shoulder and elbow to flex.
  • Move away while maintaining a vertical torso until your shoulder is fully flexed.
  • Maintain this tension and move into different positions, finding tight areas.
  • To increase the stretch, move farther away, lean forward, rotate inward or extend your elbow.

Shoulder Girdle Extension Stretch

Purpose:

  • Improve Shoulder Integrity
  • Improve Shoulder Extension and External Rotation

Focus:

  1. Shoulder Extension (Pectoralis Major, Anterior Deltoid, Coracobrachialis)
  • Externally rotate your arms so that your shoulders are pulled back together and your palms face forward.
  • Extend both arms behind you, grabbing a stable object to stretch on; this could be a bar, handles on a rope or even a countertop.
  • While standing upright and keeping your shoulders pulled back, step forward until you feel a stretch in your shoulder.
  • Make sure that your shoulders are pulled back into the socket and do not roll forward as you stretch.
  • Breathe deep and relax into the stretch as you try to extend your arms further while standing upright. 

Triple Bully Complete Shoulder Stretch

Purpose:

  • Improve Shoulder Extension
  • Improve Shoulder Internal Rotation
  • Improve Shoulder Integrity

Focus:

  1. Shoulder Internal Rotation (Infraspinatus, Teres Minor)
  2. Shoulder Extension (Anterior Deltoid)
  • Place your hand in the middle of your lower back with your palm facing away.
  • Keep your shoulder pulled back throughout the stretch.
  • In this position, grab a stable object or wrap a band around your wrist.
  • Step away from your hand until you feel a stretch in your shoulder.
  • From here you can rotate away, step farther from your hand, drop your hips lower or raise the band attachment to increase the stretch.
  • Move around in this stretched position to find the most effective position for your needs.
  • Be sure to keep your shoulder pulled back so that it does not rotate forward in the socket and improve bad positioning.

strength training warm up routine

View our Complete Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

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Learn How To Use A Foam Roller!

All Mobility Exercises


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Best Hip Adductor Stretches To Open Your Hips

Hip Adductor Stretches

Open your hips to prevent knee caving during wide stance Squats and Sumo Deadlifts!


Wall Splits

Purpose:

  • Improve Hip Abduction
  • Improve Hip External Rotation

Focus:

  1. Hip Abduction (Adductors/ Inner Thigh Muscles)

IMG_0441

  • Lay on one side with your hips flexed 90 degrees and legs extended, close to a wall.
  • Scoot yourself up towards the wall so that you are sitting against it sideways.
  • Raising your legs, rotate so that you are sitting against the wall with your legs directly over your hips and back pressed into the floor.
  • While keeping your back pressed into the ground and legs fully extended, allow them to slide down the wall in opposing directions until you feel a stretch in your inner thighs.
  • Relax into this position, allowing your legs to fall as far as they can.
  • To increase the stretch, flex your glutes to abduct your legs further or use contract and relax techniques.

Wall Squat Hip Stretch

Purpose:

  • Improve Squat Mobility
  • Improve Hip Flexion
  • Improve Leg Abduction

Focus:

  1. Hip Flexion (Upper Hamstrings)

IMG_0444

  • Lay on your back about 6 inches from a solid wall (avoid drywall).
  • Place your feet flat against the wall in your squat stance while still staying relaxed with no stretch.
  • Before you begin, brace your core and press your spine into the ground so that you lay completely flat with your hips down throughout the stretch.
  • To begin, start walking your feet down the wall slowly until you no longer can without assistance from your hands.
  • In this position, you can press into the wall to increase the stretch or use your arms to press your knees out farther.
  • Next, use your hands to assist in pulling your feet down lower on the wall or reset closer to the wall.
  • Your feet should always be flat against the wall.

strength training warm up routine

View our Complete Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!


Learn How To Use A Foam Roller!

All Mobility Exercises


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Best Back Stretch for Shoulder Mobility

Lat Stretches for Shoulder Mobility


Overhand Lat Stretch

Purpose:

  • Improve Shoulder Flexion

Focus:

  1. Shoulder Flexion (Latimus Dorsi)
  • Grasp a stable object, near your head height, with an overhand grip (palms down).
  • While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your armpit or lat.
  • With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
  • Work through the tension in this position by internally and externally rotating your torso.
  • Try to press your armpit towards your front hip.
  • If you can flex your arm beyond your ear then this movement is not necessary.

Underhand Lat Stretch

Purpose:

  • Improve Shoulder Flexion

Focus:

  1. Shoulder Flexion (Latimus Dorsi)
  • Grasp a stable object, near your head height, with an underhand grip (palms up).
  • While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your lat.
  • With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
  • Work through the tension in this position by internally and externally rotating your torso.
  • Try to press your armpit towards your front hip.
  • If you can flex your arm beyond your ear then this movement is not necessary.

strength training warm up routine

View our Complete Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!


Learn How To Use A Foam Roller!

All Mobility Exercises


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Weight Lifting Hip Flexor Warm-Up Exercise

Exaggerated Lunge Stretch

The Perfect Hip Flexor Stretch Before Olympic Lifting!

Purpose:

  • Improve Hip Extension
  • Strengthen Hip Extended Positioning

Focus:

  1. Hip Extension (Hip Flexors)

IMG_0447

  • While keeping your hips square, place one foot on a raised surface (12-20 inches high) in front of you and the other behind you.
  • Keep your front foot pointed forward and slightly internally rotate your back foot as you extend your leg behind you.
  • Keep your torso vertical, core braced and tension on your rear glute as you bend your front knee to initiate the stretch.
  • When you feel the tension in your hip flexor, hold that position.
  • To increase the stretch you can flex your glute to further press your hips forward or flex and extend your posterior knee slightly to find other tense positions to hold.

strength training warm up routine

View our Complete Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!


Learn How To Use A Foam Roller!

All Mobility Exercises


Join the Mathias Method Army for updates and more great content like this!

Join Now!