We are Designed to be active, really active. In fact, we have clear indicators that our body requires different types of movements and at a higher frequency than is currently “normal” for the average Kanata resident.
For most of human history we had to work for our survival—literally working with our hands, arms, legs, and feet using all of our muscles and energy systems to obtain food, shelter, and security. Physical “fitness” was an absolute necessity for survival. If you couldn’t sprint or climb it often meant going hungry or even early death and the end of the line for your genes. Walking, foraging, crawling, twisting, climbing, squatting, pushing, pressing, lunging, jumping, throwing and carrying were the basic movements that helped shape human evolution for over two million years.
Today, we can have food, shelter, find a mate and secure our safety with minimal physical effort. This is fantastic in many ways but being sedentary can just as easily kill us as can a wild beast.
Our hunter gatherer ancestors were strong, fast, lean, and powerful, with significant aerobic capacity and low body fat. Their genes are almost exactly the same genes as we carry inside each of us today. Our challenge is to determine what activities will result in the optimum expression of those genes and the lean, strong, healthy, productive body we all seek and deserve.
Move By Design was created with our genetic requirements in mind and is based on four parameters: Be Mobile, Lift Heavy, Go Fast, Move Slow. Depending on goals and objectives, each one of these areas can be tailored individually, but they form the basic foundations for optimal human movement, health and longevity. The purpose of this article is to discuss the principle of Lifting Heavy.
In the past, Lifting Heavy (strength training) was primarily used by athletes to enhance performance and/or increase muscle size. However, strength training is now recognized as a critical factor in the health and fitness of all genders, ages, and abilities.
Why is Lifting Heavy so important?
Strength training has been shown to:
- Preserve and enhance muscle mass
- Preserve and enhance metabolic rate
- Improve bone mineral density
- Improve glucose tolerance and insulin sensitivity
- Lower the risk of injury
- Improve the ability to engage in daily activities
- Improve balance
- Improve self-esteem
- Enhance strength and endurance
- Enhance speed, power, and agility
- Improve overall body composition
- Decrease bad cholesterol levels
- Decrease blood pressure
- Improve aerobic capacity
By including strength training in your routine you are giving yourself the best chance of living long, living strong and having a By Design body.
Conventional wisdom says that to be strong, one must lift heavy barbells and toss around big weights. Strength training is using muscular force against resistance. This type of training can build the strength and size of skeletal muscles.
The essence of Lifting Heavy Things is to complete high intensity repetitions with good form using a weight that only allows you to complete a lower number of repetitions (usually 1-6). It is very important to master the basics before attempting the technical lifts to avoid injury.
Different forms of resistance can be used when training for strength. This includes bands, body weight, and specially designed weights or machines.
Since you are not introducing any outside resistance that could overwhelm you, bodyweight is a great place to start because it is the safest way to train, easy on the sensitive joints and soft tissue that is often injured in the gym, even under expert supervision.
The Move By Design protocol is simple, focusing on several core essential movements for which our bodies are designed to execute on a daily basis. These movements were essential to our survival for two million years. Our ancestors couldn’t go about securing food, defending themselves, foraging, carrying heavy loads, or building shelter without also performing these six key movements:
- Push-up
- Pull-up
- Squat
- Deadlift
- Overhead Press
- Plank
Start Moving By Design and stop spending time and money on activities that don’t work. Your “By Design” body is not simply a treadmill away. Get lean, strong and fit, in less time while having a lot more fun!
Contact The Wellness Group at (613) 271-8555 for information about our next Move By Design Seminar.
Dr. Michael Gibson has committed himself to helping others to live the best life possible. After graduating with a Bachelor of Kinesiology from the University of Western Ontario, he received his Doctor of Chiropractic Degree and Masters of Science in Chiropractic Sports Science from Life University. He is the co-creator of Life By Design, owner of The Wellness Group, and co-owner of CrossFit 613. His passion for empowering families runs deep. After experiencing the loss of his sister due to illness, Michael’s purpose became reaching and teaching as many as possible the foundational principles of an extraordinary life. Since that time he has passionately pursued and been successful in living out his dream. He maintains a busy family chiropractic practice, a full speaking schedule and finds time to implement the principles and practices of Life By Design in his own life.
