Most people associate exercise with intensity and with pain. The saying “No pain, no gain” has been deeply ingrained into our psyche. It has been ingrained to the point that it is hard to know when to back off, and when to work through an injury.
I know what I am doing exercise-wise. I have been exercising consistently for over 20 years and I am a doctor of chiropractic who specializes in muscles and muscle injuries. And I still have a hard time knowing when to back off from exercising, and when to work through the pain.
Recently information has come out about how the ultra-intense culture of cross-fit is causing injuries. I have seen patients in my office who have hurt themselves doing cross-fit. It is so common that a new phrase has been coined in the medical community called “cross-fit shoulder“.
Cross-fit utilizes a specific type of pull up where you swing yourself forward when your arms are fully extended after lowering your body back down after doing the pull up. This puts undue stress on your latissimus dorsi (lats) muscles and can tear them close to where they attach in the shoulder.
I have worked on more than a few patients who have suffered from this injury. So when information came out about how the ultra intense exercise culture of cross fit can cause other, more severe injuries, I was not surprised.
I am forty years old and I have been around exercise, and have exercised, for most of my life. My workouts, and my philosophy on working out, has changed throughout the years. When I was young I was pushing myself hard to get faster, bigger, stronger. Now, I have come to the harsh conclusion that I am not going to be a professional athlete.
If I am not going to become a professional athlete, then there is no reason to push myself to extremes with exercise. At this point in my life, I feel that heavy weight lifting and extremely intense exercising will only cause my body to break down faster and can create joint and even health issues.
As we age, we don’t recover from injuries and insults to our bodies the way we did 20, even 10 years ago. Every time you exercise you damage your muscles a little bit. As we age, we just don’t recover from that damage like we did when we were 20.
When I was 20 I could go into a gym cold, max out a few bench presses, and then go about my day. Now, if I were to do that I’d be in pain for days to weeks. I could even sprain or tear a muscle doing that. We just don’t recover the way we did when we were 20.
Extreme exercise systems (like cross fit or P90-X) are good for those of you who are in good shape to begin with. And even those who are in good shape to begin with will be susceptible to injury when performing these intense exercise systems long term.
Recently more and more people are getting injured from these intense exercise systems. And the people who are getting injured are in good shape. Rhabdomyolysis is when the muscle cells explode because of too much work. This puts undue stress on the kidneys because the kidneys have to filter out the microscopic particles that were released when the muscle cells explode.
Rhabdomyolysis is very rare. But it has been seen more and more recently in those who are pushing themselves too hard in these extreme exercise systems.
That is why I created Pain Free Lifestyle. There is no alternative out there to those extreme exercise systems. What if you are a 60 year old woman who is 50 pounds over weight and haven’t exercised in 5 years? What if you have bad osteo-arthritis in your knees and want to exercise? There are no alternatives. Pain Free Lifestyle is the alternative.
Pain Free Lifestyle was developed to give people a healthy, easy on the body exercise system that is easy to follow and easy to get into. It was designed to help manage your body, and manage your pain. It is for those of us who just want to exercise to feel better, reduce pain, increase activity levels, and lose some weight along the way.
Pain Free Lifestyle is not a get thin quick scheme. Get thin quick schemes work as well as get rich quick schemes do. If they worked then everyone would be thin and rich. Pain Free Lifestyle is a way to incorporate safe exercises and eating right into your life so that you can stick with them consistently. Instead of exercising intensely for a few months, hurting yourself, stopping exercise for a few months, then going back to it. That up and down with exercise and eating right doesn’t work. It only works if you do it consistently.
Pain Free Lifestyle is for those of you who want to exercise and eat right intelligently, rather than just going harder. Be smart about how you exercise. Be smart about how you incorporate eating right into your life. If you are smart about it, then you will be able to stick with it for the long term. If you look for the quick fix for weight loss and get fixated on getting ripped with 6 pack abs, this is not the system for you.
I set up this system to be easy on your body. I utilize tried and true exercises that most people can perform without injury. I designed the program to hit the major muscle groups that will stabilize your body and allow you to be as active as you can be.
Don’t get sucked into the get thin quick schemes, or the intense, extreme exercise systems. For most of us they will not work. Most of us will only injure ourselves and end up having to stop exercising. I read a study out of Sweden once (I don’t know what the name of it was) but it concluded that 90% of all people who start a new exercise routine will stop due to injury.
Be smart about exercising, and don’t be one of those 90%. You can get into exercise. You can incorporate eating right into your life. You just have to go about it in the right way. If you use a little knowledge and are patient, it can be easy to get into, and even easier to stick with.
Exercising and eating right intelligently to avoid pain and reduce injury is the Pain Free Way.