Minute To Move It

Memory serves to remind how many days and years something in our body did not hurt before. Then one day, the uninvited nagging of aches and pains strike relentlessly.

The purpose of movement in a minute is to maintain and enhance healthy body function. By simplifying the approach of Recovery to executing movement in a mere minute, increases the efficiency and effectiveness.

Over a million years ago, the Colorado River and its tributaries flowed through the Colorado Plateau. Water from the river and tributaries, water from the clouds as rain and falling snow, cut through the land, little by little, carving out what has come to be known as the Grand Canyon. The effect of frequent and consistent water erosion on land.

Like compound interest on savings, being frequent and consistent will bring significant worthwhile gains to our health, body, and physical movement - including injury prevention and performance enhancement. The goal is start small, maintain frequency and consistency - leading to achieving any goal set.

The human form is comprised of many integrated systems one layered over the other - that function in harmony. In relation to movement the major functions are fascia, nerves, joints, and muscle - and their operation in harmony together. The body lives by a Principle of Energy Conservation - it is at all times seeking ‘the path of least resistance’ as a means to minimize excessive expenditure of energy. This ‘coding design’ is programmed into the major functions of movement. Fascia itself is designed to stiffen to support the joints and muscles for energy conservation. Muscles under inactivity will eventually weaken and atrophy; thereby conserving energy. Joints under inactivity will stiffen to minimize movement. The nerves will adapt by minimizing ‘activity’ to these areas - essentially sending the ‘message’ to degrade as being classified as needless. All in attempts to conserve as much energy as possible. Therefore, we must manually override this programming, through movement - in the long term conserving energy by means of becoming stronger, and everything easier to do.

Like the Grand Canyon, the compounding effect can erode our systems. However, like a well planned investment the compounding effect can have exponential gains on our systems. The Grand Canyon in essence was due to inactivity against the effects of water erosion. Compound  Interest on our savings in essence is due to being proactive with small, well planned, effective, efficient, frequent and consistent action. Small action leading to small successes, resulting in large gains over time.

The body follows a principle called the General Adaptation Syndrome - int its simplest meaning, the body follows a process of adaptation to overcome a stressor; when exposed to it with enough frequency and consistency.

At the first exposure to a stressor (or exercise training routine) the body attempts to adapt. However, if the consistent frequency of exposure is not present, then the body will not adapt. Essentially, the body follows a Principle of Minimum Exposure. A single moment of proactive action is not enough. There is a minimum requirement of exposure to gain results. Anything less is almost the same as having done nothing at all.

A personal story of mine - in my teenage years into my twenties I trained in boxing. To increase my endurance in the boxing ring, my coach instructed me to run at least 3 miles every morning. My over ambitious committed mind would double anything I was told to do by my coach. The next day I went to the school track when it was open to the public. I begun running. After an easy mile at a slow pace I convinced myself to do 6 miles, right then and there. Jogging at essentially a walking pace of a 14 minute mile, almost an hour and half later the 6 miles were painstakingly completed. Resulting in soreness that lasted for days; and, muscle tightness throughout the legs that made it difficult to sit.

This was a single exposure to running; as well as, not having been adapted to do 6 miles, I suffered for days. If the 6 mile run were to be performed once a week, essentially every week would result in the relatively the same outcome - slow pace, painstaking difficultly, and extreme soreness for days (one session a week is not enough to induce proper progress and adaptation).

However, if the approach were to be more realistic for effective and efficient progress - starting with the easy 1 mile run, then gradually increasing in increments to 6 miles - with a program of running every other day (3-4 days a week), and Recovery with resting the days in between. This approach in exposure of minimum 3 days a week, satisfies the General Adaptation Syndrome as well as the Principle of Minimum Exposure. Providing gradual, consistent progress in results.

The important part of the story is to understand there is a minimum amount of action (eg exposure to conditioning) that is required for results. Regardless of desire and the intensity of a single attempt, if the minimum required frequency is not met, results will be minimal to nil.

For most to all movement based goals (whether Recovery, Injury Prevention or Performance Enhancement) the minimum required frequency is 3 days per week - or every other day.

An additional factor of General Adaptation Syndrome is the degree of the exposure to the level of exhaustion, that then warrants recovery and rest. As the body ‘heals’ after rest, it adapts by becoming ‘stronger’ and better conditioned - to meet the same demands of exposure more easily, and it now becomes capable of even greater demands of exposure. Every exposure with some degree of intensity to it, whether low or high. The greater the degree of intensity, the sooner and greater the need of recovery and rest. The lower the degree of intensity, the longer and lesser the need of recovery and rest - because the intensity of exposure is so low, the body can recover throughout the day, not requiring a dedicated session of Recovery or Rest.

This is the goal and purpose of ‘A Minute To Move It’. To induce exposure to movement for at least a mere minute periodically throughout the day (ideally every day, or at least every other day. And at least 3 times a day). This frequency and consistency, with low intensity and duration is an effective and efficient approach to enhancing movement - whether for Recovery, Injury Prevention or Performance Enhancement.

STRATEGY

Assess - Assess the movement pattern that is of concern. Whether the concern is for recovery, or performance.

Identify - Identify what the movement issue is. Is it lack of coordination. Or an issue of weakness. Is the deficiency neuromuscular in nature?

Correct - Correct the issue accordingly with the optimal movement and resistance.

Minute To Move It - Perform the ‘Corrective’ or ‘Performance’ movements for at least a mere minute. 3 times a day, throughout the day. Repeat daily or at least 3-4 times a week. Starting with minimal (“easy”) resistance. Start with what is doable and that does not cause soreness. Then gradually increase in small increments per day. Listen to the body, push it but do not force it.

*This approach can be done alone; however, for best results it should be performed in conjunction with traditional training program.

After I experienced the suffering from running 6 miles on the first day - not only was this approach not worth it; it also interfered with regular daily activities, and it kept me from boxing training for most of the week. Switching to an easy 1 mile daily run, then gradually increasing speed and distance little by little over time, provided faster results - making the experience worthwhile and even pleasurable.

There are multiple training programs, strategies and philosophies. However, they are all based on a simplified truth - the principle of General Adaptation Syndrome, and the Principle of Minimum Exposure. Even though there may be a faster program that best suits you, you will never fail with the minimum approach either - that is important part to remember.

Written by Ro Suarez

Swift Recovery, LLC

President & Chief Recovery Specialist

Professional career since 2006

3x National Winning Coach (Body Transformations)

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