We’ve established that a good fitness program is essential
to our development as adults with ADHD.
Now, I’ve given you a day or two to start thinking about what types of
activities interest you and what you think your fitness level is (and there’s a
specific reason I’m spreading this process out:
we tend to jump into things with little or no preparation), so let’s
discuss some specific activities. Keep
in mind that you’re shooting for physical activity that covers 5 days a week. I don’t recommend doing any of the following
activities all 5 days (except weight training)…at least not to start, so you’ll
have to cross-train.
Running. Running is
one of the simplest, most straightforward forms of vigorous activity. It’s very easy to set running goals, and it
doesn’t require a lot of equipment.
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Who should try it: most anyone can get into running, but if you
have severe joint problems, you may need to try something low-impact (at least
at first). Heavier ADHDers may also need
to start with walking or cardio machines to shed a few pounds at first
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What you need:
You don’t need a fancy gadgets and a complete Nike running wardrobe. Invest in:
o
Shoes. Your
shoes can make or break your experience as a runner, so don’t be stingy when it
comes to purchasing good shoes. If you
have access to a running-specific retail store, have a professional fitting and
gait test. If not, use an online shoe
guide to help you choose: http://www.runnersworld.com/shoeadvisor
o
Stopwatch.
Start doing intervals if you’ve never run before (i.e. run 60 seconds,
walk 90 seconds for 20 minutes). I recommend
the Couch to 5k program to help get you started: http://www.coolrunning.com/engine/2/2_3/181.shtml
o
A reflective belt or small blinking light you
can clip to your clothing if you plan on running in the dark
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How often you should do it: It’s very easy to over-train as a runner,
since it’s a high-impact sport that can take a toll on your joints and
muscles. Start out running 3 days a
week, and when your body starts to adapt, add two days of another activity
(lifting weights, low-impact cardio, martial arts, etc). You may find that your body can handle
running 5 days a week, but make sure on your two days off, you’re RESTING.
Martial arts. All
martial arts are great for discipline and self-defense. They provide much-needed structure and force
participants to focus and pay attention to details.
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Who should try it: Anyone who doesn’t mind training in a group
setting and mixing sweat with other people (styles like Brazilian jiu-jitsu and
judo are not for you if you don’t like touching sweaty people).
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What to look for:
o
The best martial arts style is the one you
ENJOY. Find out which types of martial
arts schools are available in your area, and do some research into each style. Hard-style martial arts (taekwondo,
kickboxing) offer better cardiovascular training, but they can be tough on
joints. Soft-style martial arts (aikido,
aikijitsu) are lower impact, but don’t offer the same level of cardio fitness
o
Ask POLITELY if you can observe a class (follow
facility rules and sit quietly)
o
Choose a school that is clean, well-organized,
highly structured, and DOES NOT give black belts to young children (it’s a big
responsibility…you want a teacher who doesn’t take it lightly).
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What you need:
A good attitude. Be respectful, check
your ego at the door, keep your mouth shut, follow instructions, and listen.
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How often you should do it: That’s going to depend on the school and the
style. If you choose a school with a lot
of high-impact activities, three times a week is probably just right. The other two days, stick to something low
impact or do weight training. If you
choose a soft style, 2-3 days a week is fine, and use the other days for more
vigorous cardio (running, cycling, rowing) and/or weight training.
Weightlifting. If
you’re going to use the weightroom as your primary fitness arena, make sure
you’re doing an intense training split (5 days a week, balls to the wall). I recommend some form of resistance training
for EVERYONE, no matter what activity you choose as your primary. You’ll strengthen your core, stabilizer
muscles and connective tissue, which helps prevent injury. Plus, the more lean muscle mass you have, the
higher your metabolism. And you’ll look
good in your skivvies. This section is
directed more towards those who plan on using the weight room as their PRIMARY
fitness activity.
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Who should try it: Anyone can benefit from resistance
training. Even if you have to start with
the little pink plastic weights.
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What to look for:
o
Join a gym with a well-stocked weight room and
solid, basic equipment (if it doesn’t have a squat rack and a deadlift
platform, walk out!). If you’re really
serious and plan on getting big or getting into bodybuilding or powerlifting,
make sure your gym is accepting (for instance, Planet Fitness is notoriously
anti-serious lifter)
o
Get advice from a seasoned weightlifter or
seasoned trainer (not to talk trash, but many chain gyms employ local college
students that don’t know a barbell from a hole in the ground…get someone who
knows what they’re doing). Check out the
guys at www.animalpak.com for training
ideas and brush up on proper form to avoid injuries.
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What you need:
o
Decent shoes.
Basic running or training shoes are fine. Some people find flat shoes (wrestling shoes,
Chuck Taylors) beneficial to squats & deadlifts, but don’t fret about that
yet
o
Gloves (optional). If you have an office job, your hands are
going to be soft. You might need an
extra layer of protection until you can build up some calluses.
o
Gym etiquette.
Put your weights back. Make sure
nobody’s using the equipment you’re about to use. Wipe off your sweat. Don’t walk between a lifter and the
mirror. Don’t “save” machines with your
towel or water bottle…work in with other people.
o
Proper form.
Learn how to safely and effectively perform each exercise: http://www.bodybuilding.com/exercises/
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How often you should do it: Five days a week. Seriously.
You have to make sure you put yourself on a 5-day split (train each body
part only once a week…Legs on Monday, biceps & triceps on Tuesday, etc.)
CrossFit. Quick and
dirty. This takes basic functional
training and basic cardio training and puts it into an intense, high-speed
format. Many workouts don’t require much
equipment (some of it you can improvise), and you can create your own CF gym in
your basement if you prefer to avoid formal gyms. If you have absolutely no idea what CrossFit
is, check out this website: http://www.wodshop.org/
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Who should try it: CrossFit has something for everyone. All fitness levels are welcome, and you can
tailor your workouts to fit your needs
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What you need:
o
A place to do it. You can join a Crossfit gym (some gyms offer
free intro classes), or you can do many CF workouts in the privacy of your own
backyard.
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Equipment (if you’re doing it on your own). Decide which elements you want (pullup bar,
kettlebells, battle ropes, etc), and make a plan to save for them (we’ll cover
this aspect next time).
o
Decent shoes.
Running or training shoes are fine.
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How often you should do it: Start off at 3 days a week, especially if you
plan to do WODs with more explosive movements (clean & press, jerk, etc) or
use “big” movements (barbell squat, deadlift).
Throw in some cardio the other two days.
Be careful…avoid doing too much for one body part in one week. Don’t squat, deadlift or bench press more
than once a week.
Cycling. If you can
afford to get a decent road bike (we’ll cover road biking here), cycling is a
GREAT way to get your cardio in. Like
running, it’s easy to set goals here, and it’s easy to track your
progress.
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Who should try it: Anyone with a little bit of money to drop on
a decent road bike and other necessities.
Anyone who prefers low-impact cardio.
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What you need:
o
Road bike.
Go to a reputable bike shop and look for a bike that has Shimano,
Campagnolo or SRAM components (think:
gears). Don’t drop a zillion
dollars on a top-of-the line bike if you’ve never ridden. Get a solid frame with decent components that
fits in your budget. Trek, GT, and Giant
offer great entry level bikes at decent prices.
Craigslist and Ebay are GREAT places to find used bikes as well.
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Helmet.
Don’t scramble your brains for real.
Make sure it fits.
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Basic toolkit.
Spare tube, spoke wrench, allen wrenches and air pump/cartridge. Learn basic maintenance skills.
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I recommend investing in a pair of cycling
shorts. They cushion your ride and keep
your naughty bits from chafing. Your
nether regions will thank you.
o
Sunglasses.
This is a safety issue…keeps the bugs and the sun out.
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How often you should do it: Since it’s a low-impact sport, you could get
away with riding 5 days a week. However,
you should ease into it at first and supplement with cross-training or
lifting. Get your butt used to riding on
a skinny seat (the second and third rides are going to HURT).
If you need a little extra help with your social skills,
consider a team sport. Many cities and
towns have flag football, indoor soccer and rugby teams. Local colleges often offer club sports and
intramurals that are open to the community.
Just make sure you get your practice/match schedule and find out what
equipment you need BEFORE you commit!
Have fun and be safe!
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