When are you fit? And how do you get fit? Here is my master plan for achieving this.
‘Being fit’ is a condition that is often only measured and expected by certain achievements. For example, someone who can squat over 120 kg, but also some people measure fitness by a certain speed, such as the distance or marathon runs that someone can cover.
But anyone can get fit without such achievements. So you don't have to perform at your best.
The dangerous thing is when you start immediately, without any preparatory work, using such measurement criteria and want to lift too much weight or cover too great a distance as quickly as possible in order to get fit quickly.
Some people even come to the boxing gym for the first time, have never worn boxing gloves before, and announce that they want to fight as soon as possible.
The goals are then set unrealistically high. Either you lose interest and motivation in the sport after a short while because you realise that the goal is further away than you thought, or worse, you injure yourself in the process.
Because one does not possess any real knowledge of this craft, and the body is too weak, not optimally trained or mobile and strong enough for it. In the worst case, one is then left with lasting damage for life, both physically and mentally.
‘Being fit is a way of life.’
It doesn't matter how many kilometres you run in what time, how much weight you lift, how often, or how fast you are in the ring to be fit.
It is better to do things (techniques) correctly than to do a lot in order to get far (in life)! The most important thing is that you improve so that you feel better and healthier than before.
A boxer first learns boxing techniques, mobilises and stabilises his body before he begins sparring.
It can be observed that many runners, weightlifters, footballers, etc. have poor posture. Some already had poor posture before their sporting careers, while others train themselves into it. They think that sport is good for their bodies. Better than doing nothing, they think and say. However, they unconsciously or unknowingly train themselves into poor posture, which worsens because it is supported or reinforced. After several years of this poor training, they develop joint problems in their spine, knees, hips or shoulders.
One should measure oneself against one's current situation.
Are you starting out unfit? Have you not exercised for several months or years? Or do you want to finally start doing your training properly?
If you start running long distances or lifting heavy weights at the gym because you want to ease your guilty conscience, you may initially feel better and fitter than before, but in order to protect your body and joints from long-term wear and tear and blockages, your mobility and stability should be adequate so that you are optimally prepared from the outset.
You lay the foundation with mobility exercises that are tailored to your posture. Then you learn to control your entire musculature through exercises for overall body tension (cylinder principle) and relaxation, before moving on to fundamental exercises without weights such as squats, hip extensions, push-ups and pull-ups. The most important thing in all of this is the execution, with the appropriate tension.
It's exactly the same in other areas of life when it comes to getting fitter, better and stronger.
With regularity, you are now well equipped to pursue further sporting goals without exposing your body to unnecessary wear and tear.
If you build this foundation on its own, you will already be fit enough!
Do the five-minute flow in the morning, using stretching, mobilisation and movement exercises! This short session will relieve any discomfort and help you start the day feeling better.
Do you want to go jogging now? Then it's enough to start with just ten minutes of jogging, because you'll still be better than you were before.
In the morning after getting up, just 10 push-ups will help you start your day feeling better and stronger.
Just 3 minutes of shadow boxing during your lunch break will make you more alert, focused, confident and better.
Can you manage to jump rope for 10 minutes? It trains all your muscles, increases your aerobic endurance and makes you better and stronger.
After a period of regularity (if you can manage it), you can still improve further in terms of times, repetitions, distances, weights and goals.
You should seek advice from a proper professional and learn how to do it manually. I don't mean ‘come to me’. This is about you and your health.
In order to radiate positive energy, self-confidence and strength, the body must ultimately be in tune with the mind and soul. Asking someone who thinks they know something about sport, or copying what others do at the gym or in videos, is colloquially known as botching it (work with poor, flawed and messy results). This makes bad posture even worse.
Best regards, Falk
