There is no one-size-fits-all answer to what workout will be best for you (that’s why we have jobs as Kinesiologists), as the specific movements included in a workout will depend on the goals of the individual and the equipment that is available to you. However, there are certain movement patterns that are important for overall functional fitness, and that can be incorporated into a well-rounded workout. These include:
- Push – movements that involve using your upper body, moving weight away from you. These include:
- Push-ups
- Bench press
- Dips
- Overhead press
- Handstand push-ups
- Pull – movements that involve using your upper boy to move weight towards you. These can include:
- Rows
- Pull-ups
- Lat pulldowns
- Seated cable rows
- Inverted rows
- Squat – movements that involve bending at the knees and hips. These include:
- Squats
- Lunges
- Leg press
- Step-ups
- Box jumps
- Hinge – movements that involve bending at the hips, including:
- Deadlifts
- Kettlebell swings
- Good mornings
- Romanian deadlifts
- Glute bridges
- Carry – movements that involve carrying a load, such as:
- Farmer’s carries
- Suitcase carries
- Overhead carries
- Sandbag carries
- Zercher carries
- Core – movements that involve engaging the muscles between the ribs and the pelvis, including:
- Planks
- Deadbug
- Side plank
- Pallof Press
- Mountain climbers
Incorporating these movement patterns into a workout routine can help to build functional strength, improve mobility, and increase overall fitness.
Putting it all together, here is a basic full body workout that is well balanced to keep you fully functioning for the long run:
Certainly! Here is a sample workout that incorporates the movement patterns I listed earlier:
- Warm-up: 5-10 minutes of light cardio and dynamic stretches
- Squat: 3 sets of 8-12 reps of squats
- Push: 3 sets of 8-12 reps of push-ups
- Hinge: 3 sets of 8-12 reps of deadlifts
- Pull: 3 sets of 8-12 reps of rows
- Carry: 3 sets of a moderate-weight carry for 100 meters
- Core: 3 sets of 8-12 reps of Russian twists
- Cool-down: 5-10 minutes of static stretches
This is just one example of how the movement patterns we listed can be incorporated into a workout. You can mix and match different exercises to create a routine that works for you and your fitness goals. For more help with structuring your exercise, and structuring your exercise around your individual health and fitness goals, contact Longevity Nexum, Barrie Ontario at (800) 963-4409 to get individualized advice!
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