Basic Basics

Spartan Fitness Simplified

by Jason Jaksetic

You can get really far on just a little information. For example, you can travel 1000 miles with simple direction ‘North’. You just want to make sure that ‘North’ is the right direction for where your heading before you set off.

What fitness tips give you the most traction for fitness gains? This blog is an attempt at breaking down these basics, to give your broad directions like “North” to follow. If you keep stumbling in the direction of these 5 fitness practices you’ll eventually get where you need to be.

In the words of Thoreau, ‘Simplify, simplify.’ If you were to come to Spartan HQ we’d have you focused on these 5 things before anything else. The less time you spend worrying about what to do, the more time you can spend doing. When in doubt, focus on one of these 5 fitness components, and begin.

 

Drink More Water


The minute the animal kingdom crawled itself out of the ocean, land based life needed to establish a means to keep water levels internally. Life is water based. You need water or you will die. Since you can’t absorb water through your skin like an amphibian, you need to drink it. This is why you hydrate.

Before you worry about what to drink, make sure you are drinking enough water. If you are thirsty, drink a glass of water. Sounds simple, but most people don’t really take the time, or opt for other options. Before you drink a glass of calorically dense and sugar-laden juice drink, drink a glass of water to quench some of that thirst. Before reaching for a soda, drink two glasses of water. This is a surefire way to reduce unwanted calorie consumption.

The goal is not to consciously try and stop drinking other kinds of beverages, but to just make sure you adequately quench your thirst with zero calorie water, so that you are not supplementing your caloric intake simply out of thirst. Also, thirst sometimes triggers the sensation of hunger. Drink more, and you might find yourself eating less.

 

Eat More ‘Real’ Food

There are a lot of different diets. It can get a bit complicated.

Regardless of particular diet, there is an underlying component that most viable ones involve: eat more food, and less food products.

The fewer ingredients the better. The less processing the better. Whatever the diet (fad) that you subscribe too, try and make sure the foods that you eat are as ‘real’ as possible. Real food is produced by nature. It grows. It has a very clear name like ‘apple’. Read the label on any food, and put it back if there are any unpronounceable things inside it. If you can’t figure out what it is, most likely your body will be confused too.

This is a principle that can be applied to any meal, regardless of your diet philosophy. Reach for apple sauce instead of apple pie. Reach for an apple, instead of apple sauce. In any given situation you can practice the reduction of ingredients.

The good news is, that you can eat as much as you want when you are eating raw fruits, vegetables, and seeds. They aren’t calorically dense like processed food. Your stomach will most always fill up on broccoli before you’ve overdone your caloric allotment for the day.

Run

 

Running is the most efficient way to condition your body for the demands of obstacle racing. No matter how ripped you are, you will need to transport yourself the entire distance of the course on your feet. If you want to be competitive, you need to practice doing this fast.

Running can be done pretty much anywhere. Road, trail, beach. Just get out the door and go. Somehow in recent times we found ourselves having to spend 20 minutes putting on and calibrating our running gear. There are many cyborg-looking types trail running these days, replete with an isle of Radioshack strapped to their bodies. This is cool, but don’t let it stand in your way of quickly running out the door for a 15 to 20 minute run. Most importantly don’t let it lead you to believe that running is too complicated for you. Heading out for a run should be a zero stress experience. Just like when you were a kid, and you ran out the door and didn’t stop until you came back. Start with 10 minutes at a time and don’t worry about the distance you cover. Go five minutes out and then turn around. It can be that simple.

Don’t over-think your running. If you are on your feet and moving forward you are doing better than most. You are surely doing better than if you are on your couch. If you have 20 minutes, grab a pair of basic running shoes and go for an easy jog. Once you are spending over 2-4 hours a week pounding pavement, then start your in-depth running research.

Do Burpees

The human body, with the addition of gravity, supplies most of the requisite gear for getting stronger. The burpee is the optimal dance between your body and gravity that will maximize your fitness gains for your entire body. No equipment needed. Hell, do burpees in your underwear first thing in the morning and you can have your daily workout taken care of before you brush your teeth.

This is a burpee. Learn it. Master it. When in doubt, do burpees. Here is a complete muscular analysis of the burpee.

A complete analysis of the burpee can be found here. You can study that, or simply do a bunch, and feel the ache all over your body as you start to suck wind. That will indicate that you are doing it right. Cardio plus strength equals your fitness foundation for Spartan Race.

Start with 1 burpee a day, even. Then move on to 2, only when you can do the first one with perfect form. Really, it’s that simple. Go slow, be careful, and just keep taking steady steps day to day. Take off every 3rd, 4th, or 5th day to rest. Figure out what works for you.

Stretch

There are legions of tremendously ‘fit’ athletes who are as inflexible as iron rods. This is actually a terrible weakness, and you are as strong as your weakest link. If you are inflexible, you will most likely break, at those times when you should bend. This is a serious chink in your amour, as one injury can end a season.

Stretch numerous times during the day. Take a break from playing desk jockey every hour for 5 minutes of stretching. You don’t need to perform extreme yoga poses. Just touch your toes. Reach up and touch the ceiling. Or simply squat down with your heels flat on the ground and stand up a few times.

By scheduling yoga into your week you are guaranteed to integrate stretching into your practice. Yoga is a great way to recover from your more intense training, too.

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