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THE PERFECT MOVEMENT LAB ON THE ROAD

THOUGHTS

THE PERFECT MOVEMENT LAB ON THE ROAD

Jake Marx

You are on the road. It's snowing or raining outside. There's either no gym or the hotel gym you do have could fit into your bathroom, yet you want to enjoy all of the immediate benefits of movement (decreased anxiety/depression, increased growth hormone, boosted immune function, improved sleep, and enhanced creativity). Where could you go? One great place is the stairwell.

At Tignum, we love efficient, effective, and fun movement strategies. This is one reason why we love Energy System Development training (commonly known as interval training). The research-proven benefits from this type of training include:

_getting way more done in less time

_activating your aerobic, anaerobic, and threshold energy systems

_teaching your body to recover faster from stress

_teaching your body to burn fat more efficiently

_having more fun

_ immediately improving your mood

For our executive clients, we know that time and logistics are always a challenge. This why we love the simple solution of combining Energy System Development training with the stairs. Here are a couple very effective and easy-to-follow ways to get all of the above benefits even on the road. Note: Always check that the stairwell door will not lock behind you - a mistake you don’t want to make, but you can always exit on the ground level if you do forget to check.

 

For beginner movers, follow the 3:2 method:

_Go into the stairwell and find a floor where you want to start.

_Walk up 3 flights of stairs (you will feel like you are getting out of breath at the end, but this is what you want to feel).

_Walk down 2 flights of stairs to recover (a great opportunity to learn control of your hips and knees; go slowly).

_When you feel like you have caught your breath, repeat.

_Complete this sequence 3 times.

 

For intermediate movers, follow the 3:2 method with these more advanced progressions:

_Go into the stairwell and find a floor where you want to start.

_Run up 3 flights of stairs (you will feel like you are getting out of breath at the end, but this is what you want to feel).

_Walk down 2 flights of stairs to recover (a great opportunity to learn control of your hips and knees; go slowly).

_When you feel like you have caught your breath, repeat.

_Complete this sequence 5 to 10 times (based on your time limits, your current fitness level, and your body’s current state of recovery).

 

For advanced movers, follow the 5:2 method:

_Go into the stairwell and find a floor where you want to start (starting at the bottom makes it more fun).

_Run up 5 flights of stairs (you can run one flight one step at a time and the next flight 2 steps at a time to add variety).

_Walk down 2 flights of stairs to recover (a great opportunity to improve control of your hips and knees; go slowly).

_When you feel like you have adequately caught your breath, repeat.

_Complete this sequence 5 to 10 times (you can do more, but remember that you are on the road and your recovery is as important as your movement).

When you apply these simple solutions and proactively create the benefits of Sustainable High Performance, you suddenly gain control over movement. This feeling of autonomy is empowering and a true mindset changer. Give this a try, and I'll see you on the rooftop.

As always, I would love to hear what you think.

By Jake Marx

Tignum // Performance Coach