For others, a few modifications to our current regimen is all we’ll need.
And, of course, there will be those of us for whom 2015 — from a fitness perspective — will be “business as usual.”
Regardless of your plan, don’t just get (or stay) fit in 2015… get functionally fit.
Functional training means challenging yourself with exercises that not only build strength, but also require balance and stability. Avoid or minimize stationary, machine-based exercises that “lock” you into single-joint and/or isolated muscle group movements.
Free weights generally require more balance, stability, and core activation than machines and can also provide for a greater range-of-motion. And don’t limit yourself to pushing and pulling exercises. You can use kettlebells and medicine balls to bend, twist, turn, carry, swing, toss, and throw.
Perform more unilateral exercises — those that work one arm, one leg, or one side of the body — as an alternative to traditional bilateral exercises. Single-leg exercise versions of the squat, Romanian deadlift, and Bulgarian split squat work the entire lower body and prevent the stronger limb from compensating for the weaker one. The same principle applies to upper-body exercises like single-arm presses and rows.
Perform more exercises on your feet, as opposed to sitting or lying down. Try using a suspension trainer, like the TRX, and you’ll activate your core with every exercise you do.
If you’re going to do cardio, get away from the traditional slow, steady paced jog. Incorporate high-intensity interval training into your routine. Add exercises and drills that require backpedaling, lateral shuffling, hopping, skipping, and lunging.
Do more movement-based training, and less muscle-based training, and you’ll look, feel, function, and perform better than ever.
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