If you’re like most people, you’re always on the lookout for ways to get stronger, more stable, and pain-free. And more often than not, the solution we turn to is exercise. But let’s be honest, not all exercises are created equal. And simply hitting your sets and reps won’t necessarily get you the results you’re looking for. So what’s the key to effective exercise? Let me introduce you to the four-step pyramid, a patented process that we use at Evo Performance Rehab to help our clients achieve their fitness goals.
Breathing Deeply from the Diaphragm with Pyramid Breath
At the base of our pyramid, and the most crucial step, is breathing deeply from the diaphragm. Breathing deeply from the diaphragm not only enhances your performance but also taps into the healing power of proper breathwork. It may seem simple, but trust me when I say that this one step can make all the difference in the world. No matter what kind of exercise you’re doing - running, cycling, lifting weights - breathing deeply from your diaphragm will help you do it better. So next time you’re working out, try to maintain a deep and steady breath through your diaphragm, and see the difference it can make.
Maintaining Great Alignment with Consistent Practice
Once you’ve got your breathing in check, the next step is to focus on your alignment. Maintaining great alignment allows you to tap into your embodied wisdom, ensuring that your movements are both effective and safe. Make sure your body is in a good position with straight lines and 90-degree angles. Avoid creating momentum or sacrificing your form to get the job done. If you find that you’re getting a lot of flex in your spine or breaking your position to complete the rep, it’s a clear sign that you’re not doing it with the best quality possible. So, remember, breathing comes first, and alignment comes second. The key is to maintain a good body position and use straight lines and 90-degree angles to set yourself up for success.
Using Muscles with Intention and Inner Power
The third step of the pyramid is all about using your muscles with intention. Be deliberate in your movements, harnessing your inner power to own every millimeter of the exercise. Don’t just go through the motions. Instead, focus on doing one repetition 10 times instead of 10 different reps. Ensure that every time you use your muscles, you’re doing it with a purpose. This step is all about connecting your mind and body and replicating the same sequence every time you work out.
Time under Muscle Tension for Healing Power
The final and least important step in the pyramid is all about the quantitative aspect of exercise - sets, reps, and time. While this may seem like the most critical aspect of your workout, the truth is that it’s the least important. Consistent practice is what truly leads to long-term success. What really matters is using your body purposefully, maintaining good alignment, and using your muscles with intention. So, when it comes to progress, don’t worry about the quantitative aspect of your workout. Instead, focus on the quality of your movement and technique.
There you have it - the four-step pyramid to effective exercise. Remember to focus on breathing deeply from the diaphragm, maintaining great alignment, using your muscles with intention, and only then worrying about sets, reps, and time. These four steps will help you get the most out of your workout and achieve your fitness goals.
At Evo Performance Rehab, we’ve seen this pyramid change people’s lives time and time again. So if you have any questions or want to explore this further, feel free to reach out to us. We’re always here to help.
