Go for a Crawl

"Going for a Run" is an expression that most of us instantly understand. When you say this, you intend to put on different clothes & special shoes, go outside (or jump on a treadmill) and shuffle along at a rapid rate until you get tired and sweaty. The goal is exercise for health, conditioning or body adaptation to accomplish a distance/time goal. Going for a run equals weight loss and healthiness in the minds of most people.

He makes it look so easy

It's really not the best way to lose weight or keep it off though. It's boring for many people. It's damaging if you do it incorrectly (you actually do need to learn how to run). Watch people's faces when they jog and you'll see many pained expressions or at best blank, zombie faces. People dread to do their run, but they feel compelled by social norms that it is the best thing to do for exercise.

How about mixing a "Go for a Crawl" day into your workout routine? If you're training for a race, consider this a cross-training day. If you run for weight management, this will replace a run in your weekly training schedule. If you're into conditioning for some other sport, crawling in the grass will be a great augment to any sport. You will get cardio and strength training in one activity.

What do you do? Go to a field & crawl around like a bear in the grass. Repeat until you are tired and sweaty. That's it.

Maybe don't crawl until you bleed. Watch your wrists though and go slowly.

It is silly so you will laugh at yourself. It is difficult on your coordination, balance and muscles so you'll get a workout. Kids will want to join you because it will be funny to them too. Other adults will question you about it and probably want to try it themselves too. It's a natural activity even if it feels a bit unnatural at first. Crawling is fun so you'll want to do it and wanting to exercise is key to reaching your goals.

When you use all your muscles at once, you get the best possible workout.

Ninja Warrior Training

Just looking at Mt. Midoriyama makes me nervous

I love Sasuke. The Japanese came up with an awesome physical test that no one was even able to finish for the first four years of the competition. Now called Ninja Warrior because of a huge international audience; we also have the American Ninja Warrior with a series of regional competitions that lead to a final round in Vegas. I've watched the show for years and every time I see a few contestants run through the course, I have to rush out to a playground to practice the moves myself. TV that motivates you to move is excellent television indeed!

Obstacle course training might be the most perfect form of physical conditioning. It taxes all the major muscles; stresses aerobic & anaerobic metabolic systems; develops coordination, agility & balance; creates body awareness for overcoming real life physical challenges; and most importantly, it motivates you to exercise because it's fun!

Finding an obstacle race is easy; training on playgrounds & "nature's obstacle course" is fun

Fitness is a multifaceted concept. I look at it as developing the physical components & skills to live a long life doing the things that make you happiest. When your body lets you down by holding you back from your dreams, you have to work to overcome the weakness (there's no quit in any of you I know). Obstacles and movement training highlight weaknesses but by maintaining a playful heart, they can inspire you to higher levels of fitness than you ever thought possible.

Running is an essential human movement, as is swimming. Goal setting & accomplishment is key to happiness--marathons and triathlons are brilliant personal accomplishments. These activities don't encapsulate total fitness however, and even can be counterproductive to developing or even maintaining other key fitness components like joint mobility, strength, agility, coordination and balance.

You also won't develop the physique that you desire by just running. You'll drop pounds initially but almost any activity will create noticeable body changes in the first months as your metabolism has to compensate for the new stress. After the initial months, our bodies adapt to the stress, it becomes a new normal and no further body composition changes occur. People also become bored with the same activity, dread working out and fall off the wagon. Incorporating obstacles to climb, hurdle, balance on, etc will keep your training interesting. Run backwards, shuffle sideways, vary speed--this will make your runs more interesting for your body and mind.

Running is an essential movement but taken to an extreme can hurt total physical fitness

Physical activity is a daily part of a long and happy life. Move in a variety of ways. Try new things. Explore!

Too much of a good thing is too much.

Movement Training Ideas

I'm all for going for a run. It's a great way to blow off steam and burn up some excess calories. It's hardly the best form of exercise for overall fitness though. To develop total fitness, you have to move your body in a wide variety of ways in addition to running. This is why I love outdoor fitness stations.

Fantastic outdoor fitness station I stumbled upon in Buenos Aires

Back in the 1970s, cities installed Parcourse outdoor exercise stations in public places. The stations had labels for how to use them and completed as a set, were designed to target all aspects of physical fitness. They fell into disrepair in many cases though and I'm not fond of many of the modern versions that have replaced them. I've encountered many great versions but most often in other countries.

You don't really need specialized outdoor fitness equipment though. While adult-sized high bars are fantastic for so many movements (pullups, muscle ups, bar rolls, skin-the-cat, toes-to-bar, etc), you can do so many cool movements with standard children's playgrounds. I often get little kids at the playground trying to mimic my movements. What better way to inspire youngsters to develop a lifelong movement habit than through personal example?

Don't overlook climbing up, balancing on, crawling around, carrying things or jumping over obstacles of opportunity in your local park or neighborhood. I love to string up a climbing rope in the park and incorporate climbing into a circuit course using a park bench, tree, steps, wall or whatever.

No outdoor fitness course nearby? Make your own.

Here's a sample workout to get you started:

1. Run to a playground (1/4 to 1 mile)
2. Do a couple of passes on the monkey bars
3. Hold a handstand against a wall or tree for 30 secs
4. Balance on each foot for 30 secs each
5. Carry a cinder block in each arm for distance 
6. Vault or leap a park bench x 10
7. Duck walk for 10 yds x 3
8. Sprint home

Experiment with other moves, duration and intensity. There are a bunch of great YouTube videos describing playground workouts or look into the MovNat sample workouts. Use your exercise time as a chance to have some fun while you get stronger and healthier.

Exercise is better when you chose to do it

I love to make sweat angels after a good workout

An interesting write up caught my attention today.  At least with respect to longevity (one of the key components of fitness), choosing to exercise during leisure time is better than physical labor during work.  Maybe the fact that you intend to do exercise for your health makes the actual movements better for your health.  Even crazier, maybe just intending to be healthy and really believing it, will make you healthier regardless if you exercise or not.  In any case, moving your body makes you feel better today and will probably help you live longer and healthier than if you don't move.  I want people to enjoy exercise for what it should be--playtime!  Exercise by doing what you love but find a way to love exercising.  You'll do it more often and it may even enhance the benefits of it.