A few months into the new year is an opportune time to assess where we are headed with our wellness and workout goals.
“Your body is designed to adapt to demand and recover,” said Dr. Matthew Murrin of Chiropractic USA, who advocates for movement that matches the motives of the body and the mind.
When getting started or recommitting to strengthening, or looking to incorporate a more regular practice for fitness in your life, the key to consistency is building confidence and mastering technique – not necessarily muscle.
The type of exercises we engage in impact how we grow and how we feel. Eccentric movement – the slowed, downward motion felt in exercises such as lowering a bicep curl or getting down into a squat – is common in strength training with weights and optimal for building muscle. The negative movement of resisting the force of the weight is effective in creating micro tears in the muscle, which is how muscles grow. This muscle damage triggers the body to rebuild.
“The body will recover, repair and restitch to handle the load,” said Dr. Murrin.
Those engaged in weight training often experience delayed onset of muscle soreness, or DOMS.
“This sensation, although productive, can be discouraging to new weightlifters and deter them from continuing in their training. That is why I recommend band work for those first starting to lift weights. It helps with utilizing proper form and decreases the likelihood of DOMS,” Dr. Murrin explained.
Band users can build the strength, confidence and consistency they need for their fitness journey and prepare their bodies for weight training if they decide to make that their next step. In that case, injuries will be less of a risk because “band work is easier on the joints and easier on the tendons,” said Dr. Murrin.
Regardless of where you are in your fitness journey, your intensity and tactics should change regularly to prevent plateaus and allow your body to continue to strengthen.
“We’ve gotta get out of our comfort zone,” said Dr. Murrin, encouraging people to try something new or do more with their weights to propel growth.
He said your body’s connectivity to your nervous system will promote performance and bodily peace.
“Neurology is what dictates the muscle,” said Dr. Murrin. “Chiropractic work, while many times done in response to pain, can be used to prevent it and even promote better performance. Think about it this way: If one hip is higher than the other, you can do as much band work as you want and try to have as perfect form as possible, but, at the end of the day, your technique is going to be off because of that higher hip that throws off the biomechanics.”
“And that is where chiropractic comes in. Once I adjust and level out your hips, the proper biomechanics are restored, the nerves are telling the muscle to fire more and now the patient is able to perform better,” he added, pointing out that healthy nerve connection to the muscles can improve your body’s ability to activate strength.
For more information about enhancing your body’s movement, visit chiropracticusasc.com.
By Molly Sherman