#6- Knotted Physio - Smooth Sailing
Hi everyone! Welcome to the sixth episode of the Knotted Physio blog post. I am so happy to dive deeper into the 4 levels of launching a boat. Last episode, we learned about the white capping level in which we don’t have enough endurance to enjoy a full day out on the water. This level is way more fun to be in! In it, we can enjoy all the fun adventures that the outdoors has to offer without any limitations! The final phase of launching a boat is Smooth As Glass.
Smooth As Glass is when you have finally worked out all the challenges of not enough strength, or endurance. In this level, you are fishing as much as you want, well, as much as work and family life will allow! You no longer notice that your balance is an issue. Your muscles don’t wear out so fast that you have to sit to rest frequently!
You are no longer frustrated because you can’t go out and enjoy the full day adventures that you are used to. You may notice some general soreness after a long fishing weekend, especially if it has been a few day since your last outdoor adventure. So, in this episode, I wanted to be sure that you knew about the importance of maintenance for your body!
Just like taking your car in for a regular oil change, tire rotation and the need for gasoline on a daily basis, our bodies need this too! For our bodies a routine exercise regimen to strengthen all the major muscles in our body, a good cardio workout and a stretching program will suffice!
It is recommended to perform 30 minutes of moderate intensity aerobic mobility every day of the week! This can bee any activity that you so desire; walking is the most common. And for it to be considered aerobic, you should be exerting some effort to get your heart rate up. To be able to judge if you are getting your heart rate up enough, the easiest way to do this is to use the perceived rate of exertion scale!
This scale is used to judge how much effort a task costs you. My favorite one to use is from the Cleveland Clinic. It rates exertion from 0-10 as follows:
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy
When you use this scale and you fall into the moderate to somewhat heavy category, you should be able to talk in short phrases. This by far is the quickest way to determine if you are pushing yourself hard enough. If you can say a full sentence or two, you may need to push a little harder!
To maintain your strength, you should be working out all the major muscle groups 2-3 sets of 10 reps at least 2 days per week.
Lastly, a good stretching program should be done daily.
If you need further help and guidance on your maintenance program, reach either in the FB group or through email at jenny@salpt.com and I will steer you in the right direction!
I’d love to hear some of your success and outdoor adventure stories, be sure to share them in the Knotted Physio Facebook group. If you would like to be considered for an interview and land yourself on this podcast, be sure to send an email to jenny@salpt.com.
Thank you for reading! Share this blog post with someone who could benefit form it! Until next time, Go enjoy the outdoors!