It is difficult for some to believe that doing Low Walks every day or doing Knee Rolls for 20 minutes is sensible, not to mention good. But repetition, which certainly requires discipline, is wonderfully beneficial. When an exercise is good, it is really good. Repetition systematically provides greater strength and trains the mind for improved movement patterns.
Consider someone who walks with a hunched upper back. Suppose the person makes that effort to do Toe Walks for 10 minutes. Or works on various upper back exercises, like Chest Curls, for 10 minutes. Or does a few hundred Dumbbell Situps. What fine muscular training to walk tall.
Repetition also serves another function:
It is the way we systematically train and re-program the brain to accommodate new movement patterns. This is the way infants learn to walk. They try over and over again, perhaps for hours a day, practicing getting on the feet, practicing taking steps. This is the way children learn to write. They practice the pencils, different paper, but always the same alphabet. It takes months and months to learn to walk or to write. Developing movement skills takes practice, much practice.
Repetition is thus the way we let the body adjust over time. It is the way for muscles to become truly stronger. It is the way for a weak muscle or joint to finally become equal to stronger ones. If certain muscles have become weak, abused by years of neglect, it may take thousands and thousands of the same exercise to bring the muscles back to a good state. But if the exercise is right, it will work and it will really help achieve a goal.
Importantly, if a muscle or joint is weak from years of neglect, the exercises that one does to improve the situation may never really really bring the situation even close to what it should be. But at least the exercises and the effort to change the movement will help prevent the situation from getting worse, where it could lead to even greater problems.
Repetition serves yet another function:
A mental one. It is through repetition that we learn to understand an exercise, to let our minds focus on it. Bernie’s view is not to just do 20 of this and 20 of that, but to work at something for 5 minutes, 10 minutes, or even a half hour. The goal is to give our mind a chance to become at peace with an exercise. In this way, the mind slowly understands it, senses it, enjoys it. Eventually it will not be a chore.
Selection of Exercises:
Disclaimer:
I am not a qualified physician. As with all exercise programs, when using these routines and examples shown, you need to use common sense. To reduce and avoid injury, you may want to check with your doctor before beginning any fitness program. By performing these exercises, you are performing them at your own risk. Theoryofexercise.com will not be responsible or liable for any injury or harm you sustain as a result of this information shared on this website.
