Importance of Strength

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Everybody wants to be more fit, in better shape, and in better condition. But what does being “fit” actually mean? Most people signify being in shape to triathlons, running, aerobics, and similar events. What’s the first thing people say when they want to get in shape? “I need to go running!”

Running is mostly just cardiovascular endurance, which is just one quality comprising the overall fitness of an individual. In fact running is usually the last thing one needs to do in order to get fit! Fitness incorporates strength, speed, flexibility, muscle endurance and cardiovascular endurance. Any one of those qualities could be holding you back from further progress! I like to say that your ability to do more work in less time gives me a clue whether or not you are getting in better shape. The athlete who does more work in less time will ALWAYS win. Who is in better shape? Someone who runs a mile in 4 min or someone who runs it in 6 min? Obviously the person who runs the mile in 4 min is in better shape, they can do more work (run 1 mile) in less time than there counterpart.  However, most people think of just increasing the time they do something, instead of trying to beat a certain time. For example, They think, ” I will just do spinning 3x/week instead of 1x/wk and I will be in better shape!” It may work, and probably will…for about 3 weeks. But then what? Go 4 times? 5 times? ugh, that sounds awful, I wont have any time to watch survivor! This will sound counter intuitive but to get in better shape, you may have to get stronger. Strength is the foundation of all other athletic qualities. By just increasing someones deadlift 50 lbs, you automatically increase their ability to do work, and thus increase their level of fitness.  What involves more muscle and burns more calories? 10 push ups in 10 sec on your kness or 10 full strict push ups in 10 sec? Obviously the 10 strict push ups, which is doing more work in same amount of time. This doesn’t mean you have to bench press 500 lbs, nor am I saying that the people who bench press 500 lbs are in the best of shape, but strength plays a big role and should be a part of a good program.

Yes, I put these pictures to illustrate my point. Are there exceptions? yes, of course…to read further about Rachel’s Story click Rachel Cosgrove, The Final Nail in Cardio

I like to start things off with some dynamic flexiblity and foam rolling, with some strength work and ending with metabolic circuits. All lasts about an hour. This way I am addressing many aspects of fitness, while maintaining lean muscle mass which is crucial to keeping that metabolism up.

Dynamic Flexiblity

• squats
• side lunge
• inchworm
• spiderman push ups
• jumping jacks

Strength

• Deadlift 3×5

Metabolic Circuit (as many rounds in 20 min, no rest)

• Mountain Climbers x20
• DB Row x10 each side
• Glute-ham leg curl on ball x10
• Military squat and press x10