We all have our favorite exercises. Whether it’s a particular exercise over another (e.g., Lunges over Squats) or an exercise modality over another (e.g., running over weight training), we all have our favorites. Unfortunately, favoring one movement pattern over another will lead to muscular imbalance, decreased mobility and increased risk of over-use injuries.
For a recreational exerciser, the workout week should involve a mixture of the three basic fitness and exercise modalities: Resistance/Weight Training, Cardiovascular/Conditioning, and Flexibility/Mobility. In addition to incorporating the basic modalities, it’s equally important to incorporate balance within each modality.
This Article does not include a specific program template. For workouts, visit our previous Blog postings, or contact us at info@fit2youfitness.com.
The following is based on a five-day workout week.
1. Resistance Training. Resistance training is simply weight-training, using a variety of methods. This may include kettlebells, barbells, dumbbells, and body weight movements.
We advocate resistance training at least two days each week, preferably three. A proper and appropriate weight training program results in higher metabolism, increased fat burning, and greater caloric output. In short, the right resistance training program will have a better effect on overall health, appearance, and body weight/body fat than cardiovascular training alone.
To maximize the benefits of resistance training, assuming your goals are general fitness and health, and appearance enhancement, the best approach is to train your entire body each session, or to split your workouts into an "upper body" day and a "lower body" day. This structure maximizes your energy output, while assuring a balanced program.
Again, for specific workouts contact Fit2You at info@fit2youfitness.com
2. Cardiovascular/Conditioning. Cardio/Conditioning definitely includes steady-state activities like running, rowing, and cycling, but also much more. At the very least a balanced training program should incorporate a variety of activities to avoid over-use injuries, and development of body imbalances. For example, running recruits the hamstrings heavily, while cycling recruits the quadriceps and hip flexors heavily . These are great antagonistic activities that, when doing both, can help avoid imbalance and injury.
There are more variations to traditional steady-state activities than space to write. However, the following are a few for consideration. Try training two or three times each week:
a. HIIT. High Intensity Interval Training involves alternating high-output energy expenditures with low-output energy expenditures, such as sprinting then jogging. HIIT programs vary wildly in both structure and equipment.
b. Complexes. Complex training involves performing a series of 6 - 10 activities, back to back, with very light weight. The benefit is "peripheral heart action" which shunts the blood from the upper to lower body. This response triggers the use of fat as an energy source.
c. Callisthenic Circuits. Combining traditional calisthenics (jumping jacks, mountain climbers, squat jumps) with movements such as kettlebell swings, battling ropes, or stair runs, is a terrific way to challenge the body on multiple planes of motion, while engaging the entire body.
d. Walking. Walking is ridiculously underrated. Walking is low-intensity, easy on the joints, and free for all. Walking, with good posture, also strengthens the back, core, shoulders, and legs. Find an outdoor path with varying degrees of incline to shift the muscle engagement pattern. Couple a walk with some lunges, squats, and pushups, and you’ll find yourself exhausted by the end.
3. Flexibility/Mobility. Stretching is only a component of flexibility and mobility training, rather flexibility and mobility refers to both muscle elasticity and joint movement. Proper training will assure your muscles remain flexible and your joints maintain smooth and easy movement.
The following are several methods of flexibility/mobility training, ideally all of which should be used regularly and frequently:
a. Static Stretching. The classic "reach and hold". However, a few tips. Hold the stretch for at lest 20 seconds, 30 is preferable. Also, don’t bounce...just hold. Finally, make sure you are performing proper stretches to avoid injury.
Our trainers will prepare a detailed stretching program and train you on the proper performance of each stretch.
b. Myofascial Release/Foam Rolling. Myofascial Release (MFR)/Foam Rolling involves relieving muscle tightness associated with the muscle fascia, which is the fibrous tissue surrounding the muscles and bones. Tightness of the fascia will result in pain and decreased mobility.
Static stretching may actually aggravate fascia tightness. The fascia is like a shoelace, when the fascia tightens there is a knot or "trigger point", which causes discomfort. Static stretching will pull the muscle at the end which, as with pulling a shoelace with a knot in the middle, tightens the trigger point. The foam roller will work the knot from the center, like fingers untying the knot of a shoelace.
c. Mobility Circuit. Various movements are designed specifically to maintain joint mobility. This type of circuit is far too complicated for this Article, but generally involves moving joints through a series of gentle movements.
d. Yoga/Pilates. Also underrated by those who haven’t jumped on board, Yoga and Pilates are phenomenal exercise modalities that really are more than mobility. Yoga and Pliates both engage the entire body, enhance muscular and cardiovascular conditioning while also stretching the muscles and putting the joints through multiple mobility movements.
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e. Proper Form. Resistance training exercises, when performed properly and through the entire range of motion, will serve to maintain mobility and flexibility of the joint and muscle.
Try to engage in this type of training at least once a week, and stretch/foam roll after every workout.
Contact Fit2You directly, info@fit2youfitness.com, for customized programs specifically designed for your goals. Remember, if you’ve got it, flaunt it. If you don’t, get it with us.
