Not the guy in the next squat rack, not the girl on the yoga mat who can tie herself in knots and always looks perfect, not the professional on the tv. The only person to compare yourself to is….

You. 

Are you a little bit better than you were yesterday? 

Age inevitably degrades our performance slightly over time, with some researchers considering the average value to be 10% per decade, but most of us haven’t achieved our true potential in any decade so there is no reason why most of us cannot at the very least maintain results with improved efficiency and technical skill. 

Rather than using any comparison as an excuse, figure out what you need to do to be 1% better. Harder work is not always the answer, instead see if you need to get out of your own way by working on mobility, becoming more efficient or focusing on a specific movement. 

Gym free workout of the day

Got 10 minutes? Want to change your life for the better? High intensity short interval work has been shown to be highly effective. Try the following:

• 2 minutes seated wheel breathing 
• Then complete as many rounds as possible in 5 minutes of: 5 burpees / 3 inch worm pressups
• 3 mins wheel breathing

Guidelines 

Wheel breathing– sitting comfortably, focus on your breathing. Allow each inhalation to be followed, smoothly and slowly by each exhalation. Picture yourself successfully going through the workout efficiently, effectively and relaxed. Afterwards, just focus on letting each breath flush all the stress and fatigue from your body, so you’re ready to face the day. 

Burpees– start standing straight, squat down hands on the ground, thrust feet backwards to press-up position, pressup, reverse to stand with a jump out of the squat. 

Inchworm pressups– start standing up, bend forward to touch toes, walk hands out until you are in the pressup position, lower down, hands off the ground into a back extension, reverse to get back up. 

Scaling versions

Burpees- 1 burpees is 3 air squats jumps. Squat down, knees behind toes, then spring back up to jump as high as possible. 

Inchworms- kneeling pushups with back extension. Kneel down, lower yourself smoothly, hands off and extend the back, then push back up again. 

Whichever version you do, try to keep going for the whole 5 minutes.

Semper Pergendum!  

The Camford Clinic. Professional osteopathic sports injury and life management in Alton, Hampshire. 

01420 544408

Info@the-Camford-clinic.co.uk