Exercise Tip: Fluidity for Safety and Effectiveness

At 45, I'm in the best shape of my life. And I was an athlete in high school (yes, I consider springboard diving a real sport!) I boxed a little in my twenties and I still teach boxing, although, besides some moderated contact work with my intermediate and advanced boxing students, I rarely spar anymore.

So how can I say I know for sure that I'm in the best shape of my life?

Because of my body composition, strength, flexibility and stamina. They're all better than ever. So, the thinning grey hair hasn't been a hindrance at all! But what has made the difference, then? How can I work out for 3-4 hours a week and be in better shape than when I worked out more than double that time weekly when I was half the age I am now?

Well, nutrition, which I write about here frequently, is the critical foundation. But I also keep a better balance between work and rest, decreasing work time as I've increased intensity. How much have I increased intensity? More than double, easily. So how does an old coot like me get away with stepping up the intensity so much without getting injured? Easy. When I execute, I apply the discipline of a Tibetan monk. I move the weight with absolute fluidity. Not slow and controlled like most exercise books tell you to lift. I move like I'm ice skating blindfolded, while balancing two lit torches my open palms.

You have to use less weight, of course, initially, but your strength gains are more rapid, and most importantly, you stop hurting yourself!

My transitions (point at which you change direction) are smooth as silk. I tell my clients to move through their transitions like they're lifting a feather off a sleeping baby's forehead.

Sound excessive? Try it. You'll find you'll be able to take your muscles (provided you are using proper posture and bio-mechanics) to ABSOLUTE failure. It's not comfortable (strength straining is not meant to be) but by taking out any trace of abrupt, jerky movements, you move the load directly from the joints and connective tissue to an even distribution across the intended muscle. You'll feel it the moment you do it. And that allows you to get a much bigger bang for buck and save yourself needless multiple sets.

Once you've felt the difference - both during the workout and week over week as your strength and coordination both improve at unprecedented rates - you'll never go back.