Though primitive men and women were born into a lifestyle of exercise, modern individuals need not be fit to exercise like a caveman.
In order to work out like a caveman, there is just one simple requirement: you must start working out.
Being in poor shape is no excuse for not learning how to move your body the way nature designed it to move. If you can walk, you can exercise.
In fact, people who use wheel chairs are capable of strenuous workouts with their upper bodies.
Cavemen workouts are dictated by effort, not performance. A 300-pound smoker can execute a caveman workout by engaging in high intensity interval training on an elliptical machine, even though he’s in poor shape.
Even those who have diabetes or heart disease can execute rigorous strength training moves. However, if you believe you have a medical condition (such as high blood pressure) that can change exercise protocols if untreated, be sure get a complete physical before beginning.
Also, it is certainly not recommended that a very unfit person dive in the deep end and attempt advanced training moves like heavy deadlifts or rapid box jumping.
Those who are new to exercise, no matter what size or age, need to build up a foundation of conditioning to help prevent tendon injury and muscle pulls, and this takes several weeks.
Obese people will probably need to lose weight before attempting actions like switch jumps, box jumps and hill sprints, as these are wicked on the joints. But the avoidance of certain kinds of exercises is not synonymous with the avoidance of cavemen workouts altogether.
Instead, routines can be modified for the novice trainee. If you get winded very easily, feel dreadful climbing one flight of stairs and can barely pick up a bowling ball, this level of conditioning does not preclude you from putting out your best effort.
Although your performance may not be impressive, it’s effort that changes the body. If you must struggle like a warrior to perform 10 bench presses of 60 pounds, then relatively speaking, this is a very intense routine for you. To someone else, it may be a warm-up.
What is intense to you, and only you, is what counts. If you feel thrashed at the end of every 30-second walking interval of 3 mph at a 15 percent treadmill incline, then that is your caveman workout.
What hammers you? What forces you to become breathless in 30-60 seconds? That is your strenuous workout threshold.
Whatever weight is your maximum for 10 repetitions of an exercise is your strenuous weight lifting threshold—even if it’s a 40 pound barbell lifted overhead. Struggling begets results.
Moving easy-breezy through workouts will produce very minimal changes in the body. If you must struggle to get through an exercise routine, it’s a caveman workout for your unique fitness level. Struggling yields results because it forces the body to become fitter, faster and stronger.
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