Strength training for longevity: mobility exercises you SHOULD be doing скачать в хорошем качестве

Strength training for longevity: mobility exercises you SHOULD be doing

A dynamic warm-up, AKA movement preparation (or movement prep) AKA mobility training AKA pre-habilitation (or pre-hab) is a great way to prepare your body for a challenging workout! Using low-intensity bodyweight movements is a great way to prepare for running or any workout where you will be using your leg muscles to move your body in multiple directions at a variety of different speeds. This is an example of a dynamic warm-up that could help you to reduce injury while preparing your body to enjoy your favorite activity. 2-4 sets of: Hinge to squat - 12-15 reps Plank with thoracic rotation & hip extension - 6-8 reps 5-10 meters of walking drills, 2-4 sets of: hurdle walks, forward and backwards lunge with forward reach (back leg straight) Reverse walk with 1 leg hip hinge High leg kicks Lateral lunges with reach for feet & hip shifts Crossover walks 5-10 meters of skilling, 2-4 sets (skip 1 direction, walk back) forward skips lateral skips crossover skips For a proper dynamic warm-up: Start with 2-3 bodyweight exercises in a relatively static position, these exercises should use your hips or shoulders or, ideally, both your hips and shoulders together. 12-15 reps, 2-4 sets of these exercises. Progress to walking exercises that move your hips in multiple planes of motion. Walk approximately 5-10 meters, moving from one exercises to the next with little-to-no rest. Complete 2-4 sets of the walking exercises. After the static and walking exercises, do 1-2 sets of bouncing in place - this will warm-up the muscle and connective tissues of the lower leg to greatly reduce the risk of a calf-strain or injury. 10-15 sec in each plane of motion; 1-2 sets To learn more about how to avoid a calf injury or achilles tear, read this article: https://www.acefitness.org/education-... Progress to jogging or skipping exercises; 2-4 sets in each direction, complete a set and walk back to start - skipping is a more dynamic activity with greater impact forces, walking back to the start allows for a little recovery. Once you've started sweating your muscles are ready to rock for your workout, so HIT IT! BONUS! These exercises are great for a low-intensity, active recovery workout when you are sore the day after a really intense, challenging workout. These moves help improve circulation which can help the body warm-up and prepare for activity or recovery from a tough workout (or competition). Follow the All About Fitness substack to keep learning how to use exercise to extend your longevity: https://petemccallfitness.substack.com/ Functional Core Training E-book Based on the work of Dr. Stu McGill; it will teach you how to design your own workouts that work! https://amzn.to/4czsBEH Dynamic Anatomy E-book: The secret to designing exercise programs to reach your goals is knowing how your muscles are really designed to work; that's what this book will teach you. For the price of a magazine, you will learn everything you need to know to design killer workouts! https://amzn.to/4czsBEH Enhance your quality of life through exercise, learn how to design your own exercises programs for mobility, strength and cardio with Smarter Workouts: The Science of Exercise Made Simple https://amzn.to/3SXYKik Learn the science of how the body recovers from exercise! Smarter Recovery: A Practical Guide to Maximizing Training Results will teach you everything you need to know to get the best results from your workouts! https://amzn.to/3SXSuan Improving your mobility is only one way that exercise can extend longevity. Learn how to use exercise to slow down and control the aging process! Ageless Intensity: High-intensity workouts to slow the aging process covers the science of how exercise promotes longevity https://amzn.to/46YuSrF