Okay, I am going to sound like that nagging mom who reminds you to eat your vegetables, but this missing component of fitness – MOBILITY – is as important as veggies (almost). No matter your age or your fitness level, maintaining or increasing your mobility is very important, especially if you want to prevent injuries, correct muscle imbalances, build more muscle, or even simply move well and pain free.
While HIIT studios and heavy lifting gyms are super popular right now and those intense workouts are a bit more “sexy” for social media posts, there is a lot more to overall fitness than pools of sweat and big muscles. In fact, having good mobility may be one of the most important factors as you age. There are 5 really important components of fitness, and all of them deserve some time and attention in your overall fitness plan.
Let’s review:
5 Critical Comments of a Well-Rounded Fitness Plan:
Strength Training
Cardiovascular Endurance
Mobility Training
Corrective Exercise & Balance Training
Rest and Restorative Practices
Today we are focusing on MOBILITY because it is often the forgotten component (or the one we skip out on). One of the first things you need to understand is that mobility differs from flexibility. Flexibility is the ability of a muscle to temporarily stretch when needed, whereas mobility is the ability of a joint to actively and with control move through its intended range of motion. So while flexibility helps us become more mobile – it is only one part of the equation.
Other contributing factors are the structure and biomechanics of our joints, tendons and ligaments, and the strength we have to stabilize and control motion around each joint. There is little you can do about the structure of things, but here are some things you can do to help your overall mobility:
3 Ways to Increase Mobility
Perform soft tissue work like self-myofascial release (foam rolling, for example).
Perform full range of motion compound exercises. Compound exercises are big multi-joint movements like push-ups, pull-ups, bench press, squats and deadlifts.
Perform isolated exercise for specific muscles or body parts. Especially where you have muscle imbalances or weakness. Focusing on stretching what is tight and strengthening what is weak.
Do you know what areas of your body need some work? If not, talk to your trainer so they can help you develop a mobility plan – and then it’s up to you to make it happen. We promise it will pay off in the long run. All you need to do is dedicate a few minutes a day to doing a little mobility work. One of the simplest solutions is to add the recommended exercises to your pre-workout warm up or post-workout cool down.
Here is one of many mobility exercises that can help with movement at the hip, which is essential for almost everything we do – from standing up to walking, climbing, and jumping – to sitting back down.
As I mentioned above, MOBILITY is not the same thing as FLEXIBILITY and therefore not all mobility exercises are stretches.
Please check out this video and the others we have included in our Mobility Exercise Library. Start incorporating these into your weekly routine and be on your way to more fluid and pain-free movement!
Boxing is an impressive addition to your fitness toolbox. Benefits include increased hand eye coordination, upper body/ core strengthening, and boosted endurance. Try these Fab 4 moves and see.
Use these Fab 4 Boxing Moves in the Workout:
Back hand x 15ea Jabs x 30 Upper cuts x 30 Monkey x 20
When this pandemic first hit and we were forced (willingly for most) to shelter at home, we had to reimagine, among many things, how we would keep exercising. Some immediately jumped into virtual exercise programs or virtual personal training, some met with their trainer or exercise group outside, some stopped their normal fitness studio/gym routine but took advantage of the nice spring weather and started walking, running, biking or working in their yard for exercise, and others might have become A LOT more sedentary.
As fitness experts here is one thing we are emphasizing with our clients is strength training (aka resistance training or lifting weights) and here’s why:
“Over 30 years of clinical research has shown that muscle-strengthening exercise increases muscle mass, strength and bone mineral density. It improves our body’s capacity to clear sugar and fat from the bloodstream, and improves our ability to perform everyday activities such as walking up stairs or getting in and out of a chair. It can also reduce symptoms of depression and anxiety.”
Now in pandemic life more than ever with fitness facilities closed or going out of business, the realistic fear of contracting the coronavirus if you were to go to a public gym, and the way so much of life has shifted to sitting behind a computer, finding ways to safely and effectively strength train has become a challenge for many people. This is where Empower can help.
Who in your life needs strength training?
One of our longest standing clients, Asila, who is also our BFF and “Auntie Si” to our children, recognized this exact predicament for her mom Annis (who is also “Nama Annis” to our girls).
Annis is an active, go-getter and very in tune with her physical and emotional health. However, when the pandemic hit and her gym closed, so did her strength training routine. While she was still walking, doing a little yoga and even purchased an elliptical, when Asila asked her mom what she was doing for resistance training, Annis knowingly responded “Well… not enough.”
Asila’s brutally honest reaction: “Mom, that is NOT okay!”
And she had a perfect solution in mind. Asila already knew firsthand how impactful working with an expert Empower trainer had been for her, and she immediately called us. Annis now trains with Nestor weekly (virtually from California) with a customized resistance training program that incorporates full-body strength training and postural corrective exercises designed specific to her needs.
If there is someone in your life who:
Has never really established a solid strength training plan
Has had their resistance training routine interrupted during the pandemic
Suffers from osteopenia, osteoporosis, age-related muscle atrophy (sacropenia), or decreased strength and function
One blessing of this pandemic is it catapulted our Empower team into virtual personal training, something we had been doing a little, but it wasn’t the norm. Now, we have a seamless and effective way to offer our personalized training services to people around the globe – and we are on a mission to EMPOWER more folks.
Together we are STRONG and as we build strength, we build health.
Having strong legs increases cardiovascular function, decreases risk of injury, and can improve speed and power. Add these Fab 4 Moves and take leg day to the next level.
Use these Fab 4 Leg Strengthening Moves in the Workout:
Tempo Reverse Lunge – 10 each leg Lunge Jumps – 30 seconds Tempo Squats – 15 Jump Squats – 30 seconds
A plank doesn’t always have to be just a plank. Use variations to keep yourself amused and motivated while you work that core. Try our Fab 4 moves and see.
Use these Fab 4 Plank Variation Moves in the Workout:
Plank Jacks x 20 Shoulder Taps x 20 Plank Up Downs x 10 Spiderman Plank x 20