Do you feel like the way exercise is showcased for adults causes more confusion than clarity?
If you’re a runner, do you question what to do other than running? If all you do is stretch then run, you’re likely missing out on important qualities of strength.
Same for the recreational and serious hiker.
What about the weeknight soccer player who has games at 8pm after sitting at a desk for more than eight hours a day?
You probably need more than trotting around a soccer field to be quick and explosive to get the loose ball or pass, as well as a big endurance gas tank to compete with the other players.
Anyone doing jiu jitsu does not need to work on grip strength with all of the gripping they’re doing in the gi. What else can you do other than BJJ to be competitive on the mats?
Being able to have muscular strength endurance and adequate mobility to get out of bad positions will help you tremendously.
Do you play kickball with a beer in hand? Maybe you fish for fun and just want to chill and relax? What happens when you have a big kick and have to run fast to first base or there’s a big fish at the end of the line while you’re on a boat?
If you have a pool and enjoy tossing your kids around, swimming for hours on the weekends all the while being able to move freely at your desire is crucial to having a fun time and not feeling beat up the next day.
All of these activities require similar qualities if you care about doing them well – a strong and stable core, adequate strength, and the ability to react quickly in your environment.
As adults, we lose power and speed first, strength second, and our ability to move freely next. If you’re concerned with how you’re performing your favorite hobbies, focus your exercise priorities in these baskets.
Want to learn how to be fast and powerful?
Throw a medicine ball, perform jump squats, do any of the kettlebell ballistics like swing, clean, snatch and even push press for a few sets of low reps. Skipping and jumping rope are also great activities to have in your toolbox if your joints can’t tolerate jumps or loaded, explosive movements.
Want to learn how to stop and change direction or react quickly?
Shuffle or cross over step side to side then stop quickly sticking the foot position. Perform carioca changing the direction you’re facing seamlessly. Lean forward until you feel yourself fall then step one foot out sticking the landing in a split squat position.
Want to maintain or improve your overall strength?
Keep it simple and focus on movements where you hinge, squat, lunge, push, pull, carry, and get off the ground.
Want to improve your core strength?
Own static positions using a variety of plank and anti-rotation holds. Perform isometrics at different positions with the squat, split squat, and push up. Find something to hang onto and time yourself.
Once you’ve mastered static positions, add in dynamic stability drills like crawling, tall and half kneel chops and lift, carries, and controlled single leg balance work.
There are many methods for how you can exercise to maintain the qualities of power and strength.
Being resilient, aging with confidence, ability, and skill is crucial if you want to perform your best doing the things you enjoy the most in life.
It helps to not lose these qualities in the first place. It’s never too late to start. Our coaches at ELEVATE can help if you’re looking for guidance, accountability and community.