Cut out the Boom ..and Bust (Spot #3)

LIFETIME HIP & KNEE

Read on: danhwilliams.com

Read time: 2 minutes

#097: Cut out the Boom ..and Bust!

(Spot 3)

We’re all guilty of it.

Not doing much for a while.

Everyday life can indeed be a rather sedentary affair..

Did we really evolved to sit all day..?! (Design by Freepik)

Get out of bed

Sit, have breakfast

Sit, drive to work

Sit, at our desk

Sit, drive home

Sit, eat dinner

Sit, watch tv

Go to bed.

We might decide to break this cycle, to make a change, to head out for..

A long run.
An off-road ride.
A 5-mile coast path walk.
A 30-mile road bike with friends.

Or perhaps a..

A new yoga class.
A weekend Boot Camp.
A kitchen kettle bell session.

Or life creeps up on us, and we dive into..

Digging the garden/
Walking a LOT on holiday.
Playing a one-off game of tennis.
Heading off for a week away skiing.

I've heard every one of these in clinic. Here's..

My BOOM.. and Bust

I did a version of this earlier in the year..

I turned up for an excellent track session near our new home..

Team Bath running track

It was brilliant. And I was hooked.

Expert coaching. Great intensity. And..

I got injured..

Right quadriceps.
Left hamstring.
Left foot.

One after the other... Ahh…

So, exercise is bad, right?

Nope. That is NOT the message..! :)

There’s nuance in that story.

AND it’s the sort of nuance I look out for in clinic.

As my good friend and physio, Richard pointed out..

“You increased your training volume AND intensity at the same time.. what were you thinking buddy..?!’

I know. WHAT was I thinking..?!

I BOOMED ..and Busted.

And it forced a re-think for me. And a break from track. I see the same thing in clinic (a lot).. in different forms.

What can we do about it?

Well, I think it links back to the first spot of this series..

Project manage yourself.

In short, plan ahead..

Even out the BOOM ..and Bust.

For any of us that might be..

BOOM ..and bust over the next year.
BOOM ..and bust over the next week.

If you’ve got a walking holiday in the middle of next year..

Work out roughly how far you’ll be walking.
And draw a straight line between now and then..
Increase your weekly walking time or distance along that straight line.
Sub in some exercise bike over the winter when the weather’s bad.
Write down how much you’re walking each week.
Creep up on that walking holiday slowly
Don't take it by surprise!
And stick to that plan.

Weekend boot camp?

Absolutely do it.

BUT look up what’s involved..

AND start some of the exercise..

At home. Right now..

10x broom stick shoulder presses
Front + back
Some 10 second planks
Front + side
5x press-ups
5x sit-ups
..or whatever.

1x set today

1x set tomorrow

See how you feel..

2x sets each day next week

See how you feel..

3x sets each day the week afterwards

..then do your first beginner boot camp.

And keep those daily sets going.

BOOM ..and bust can happen..

Over weeks and months

Or over a single week.

Let's avoid being the classic weekend warrior. And..

Stay healthy + strong.. while building back long lasting strength.

Good luck!

Next week

Some more expert spots staright from clinic. Hope some of them ring true..

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Duchy Hospital
Truro
TR1 3UP
United Kingdom