There’s a reason we call this your fitness “journey” instead of a fitness stride or step. At 10.40.10 Fitness, we believe that fitness is a life-long pursuit of becoming the best version of yourself. We joke that you’ll never just “achieve fit” and peace out.
But that begs the question, ‘What’s the point of being fit if you’re always getting injured?’
There’s a significant difference between training for longevity and focusing on your short-term goals. There’s nothing wrong with aiming to hit that new squat PR or get your first pull-up. But if your fitness plan sidesteps a longevity component, you might be setting yourself up for frustration, roadblocks and injury.
Today, we’re focusing on how to lay the foundation for a life-long fitness journey while preventing avoidable injuries. Over the years, our team of coaches at 10.40.10 Fitness have helped hundreds of Northwest Chicago suburbs residents achieve their fitness goals while moving safely and having fun. So let’s do this!
What Does ‘Training for Longevity’ Even Mean?
Think of any “gym fail” videos you’ve ever watched. There’s the guy trying to do a burpee wall ball. Or the girl who falls off the rig trying some insane gymnastics movement. And then there’s the double-kettlebell-one-legged-squats-on-a-bosu-ball-with-chains-mixed-in stuff. Wild.
But also… Why?
Whether you’re aiming to hit a made-up PR or just doing it for the ‘gram, it’s worth considering the risk. Likewise, maybe you’re going for an actual strength PR but skipping all the recommended protocols that will allow you to train for years to come.
Training for longevity simply means focusing on consistency, mobility, recovery and smart progressions. It’s that lingering thought that should always be in the back of your mind: ‘How do I take care of myself so I can do this for a long time?’
Think about the carryover into daily life from training properly. The movements we do in the gym at 10.40.10 Fitness are proven to increase your strength, balance, endurance, coordination and more. So why prohibit your own progress by risking injury or aiming for freak achievements?
When you shift your focus from only today’s training to your long-term health, you build a foundation that will continue to serve you in your 40s, 50s, 70s and beyond.
How to Train for Longevity at 10.40.10 Fitness
Here are four ways to prioritize your long-term health and wellbeing in every training session:
1. Warming Up and Cooling Down.
You know who you are. This one’s for all those who show up two minutes before class starts and consider putting weight on the bar as their warm-up.
Did you know that warming up can reduce your risk of injury by up to 50 percent? You read that right. According to a study from the British Journal of Sports Medicine (BJSM), structured warm-up programs can cut injury risk nearly in half. That’s why there’s a specific warm-up programmed in every class at 10.40.10 Fitness.
But don’t be afraid to show up early and warm up on your own as well! We recommend prioritizing mobility, and don’t forget that foam roller.
And what about cooling down? Studies show that you can prevent DOMS (delayed onset muscle soreness), improve flexibility, and reduce joint stiffness and injury with a proper, post-workout cool-down.
2. Modify as Needed.
One of the keys to longevity in your fitness journey is listening to your body. There will be days when everything feels great and training is fun. And then there will be those days when even lacing up your shoes feels overwhelming.
On those tough days, it’s crucial that you pay attention to the difference between simply not wanting to do the work, and your body physically telling you that you need a break. And that “break” doesn’t necessarily mean not coming to the gym. Some days, simply moving and sweating can be extremely beneficial. As always, every workout at 10.40.10 Fitness has scaling options so you can modify as needed. And as long as you maintain proper form, even the more relaxed training days are still progress.
3. Rest and Recover.
One of the most overlooked options in training for longevity is recovery. This self-care ritual is exactly what your body needs when you’re training consistently, and there are tons of options.
From full recovery days to active recovery like walking, stretching or a gentle swim, look for activities that you enjoy, and that make your body feel good. Plus, 10.40.10 Fitness members have the incredible option to take yoga classes in-house!
Also, consider recovery tools like the sauna, cold plunge, compression boots, massage gun, etc. Because why not use scientifically-backed options to better improve your performance?
4. Be Coachable.
Your coaches aren’t just here to be your biggest hype squad. Quality coaching means personalized attention to make sure you’re moving safely and making progress. This includes everything from proper mechanics and range of motion to mindset and motivation.
You can rest assured that your team of coaches at 10.40.10 Fitness are not only trained for this, they love seeing you progress. So by following their direction and guidance, you’ll set yourself up for the long run. Training for longevity means moving safely and being coachable.
Glenview and Deer Park Residents, Here’s How You Train for Life.
It’s time to look beyond just today’s training and focus on the foundation that will serve you into your later years of life. So when you’re ready to prioritize longevity - and not just the next PR - come see what makes 10.40.10 Fitness different.
Over the years, hundreds of Northwest Chicago suburbs residents have trusted us with their training, and we invite you to come see why. Get started today by scheduling your free class here: https://www.104010fitness.com/programs/get-started
