An important part to the Primal Lifestyle is exercising. The human species has been squatting, horizontal pressing, vertical pressing, climbing and using their torsos to resist pushing and pulling forces for millions of years. We’ve been running really fast for that long too. And we’ve been walking long distances at slow paces!
Unfortunately in the 21st century, movement has changed, or should I say it’s almost non existent. We have chairs, so we don’t need to squat. We have cars so we rarely have to walk. How many of you have taken your car out of the garage just to go to the conner store to buy something you need. We have elevators so there is no need to take the stairs unless it’s an emergency. The truth of the matter is that most of us lead a very sedentary live with very little movement if any at all. This together with poor eating habits is whats causing the health crisis we are facing worldwide.
The Primal Lifestyle focuses on three main components for exercising if you are a beginner. They are as follows:
All out efforts of 10 – 20 seconds of really fast running. Do this every 7-10 days when fully energized. Now this can become the biggest “bang for your buck” exercise. It’s brutally effective and highly efficient, promoting growth hormone release, fat burning and lean mass building. But you know why we really like sprinting? It’s over in 10 to 15 minutes… and you only have to sprint once a week!
Lift Heavy Things
Brief, Intense sessions of full body functional movements 1-3 times a week lasting 7-30 minutes. It is important to note that resistance training is the cornerstone of fitness. Stronger people live longer, survive hardships better and are able to enjoy life more fully than weaker people.
Move Frequently at a Slow Pace
This can include Walking, Cycling, Hiking, easy cardio with a 55-70 max heart rate and 2-5 hours per week. Slow movement is the foundation of fitness. Walking, hiking, gentle cycling—these activities aren’t about burning calories; they’re about maintaining the movement and the ability to move. Three to five hours of slow-paced movement a week is enough to keep your body and cardio pulmonary system in spectacular shape.
Put all of this together and you have about 4 to 6 hours of “exercise” a week total, with just about an hour of strength training, 15 minutes of sprinting and 3 to 5 hours of walking. You do that, and you’ll be in the best shape of your life.
Can you “sacrifice” a few hours out of your week to build muscle, improve bone density, and get stronger, fitter, faster and leaner?
I think you can!
Exercising for Beginners
The most challenging part of this exercise plan is “Lift Heavy Things” so the heavy lifting you are going to start with is your own body weight.
Let’s begin with four movements that are essential to our health and functionality. these are what Mark Sisson calls in his book “The Primal Blueprint” the Four Essential Movements. Check out the descriptions below to get started
- Wall pushups work your way to (Male 50 reps, Female 30 reps)
- Knee pushups work your way to (Male 50 reps, Female 30 reps)
- Incline pushups work your way to (Male 50 reps, Female 30 reps)
- Standard Military Press pushups work your way to (Male 50 reps, Female 30 reps)
- Two legged chair assisted pull-ups work your way to (Male 15 reps, Female 8 reps)
- One leg chair assisted pull-ups work your way to (Male 15 reps, Female 8 reps)
- Reverse pull-ups work your way to (Male 15 reps, Female 8 reps)
- Standard pull-ups work your way to (Male 15 reps, Female 8 reps)
- Wall squats work your way to (50 reps for both male and female)
- Pole squats work your way to (50 reps for both male and female)
- Chair squats work your way to (50 reps for both male and female)
- Standard squat work your way to (50 reps for both male and female)
- Hand/knee planks work your way to (two minutes both male and female)
- Forearm/knee planks work your way to (two minutes both male and female)
- Hand/feet planks work your way to (two minutes both male and female)
- Forearm/feet planks work your way to (two minutes both male and female)