I have my top three fitness and health to share that will help you stay fit and healthy through the year.
Tip 1 - Work the big muscle groups
Use compound exercises and exercise complexes.
Very rarely will I use a seated bicep curl with my clients, and luckily we don't have a seated leg extension or leg curl machine at WIN Health Solutions or the boxing gym.
Compound exercises use more than one joint, such as squat to shoulder press, to reverse lunge to row or that great muscle-up move you constantly see in Cross-Fit boxes.
By working big muscle groups, like the chest and the back (by pushing and pulling), you will also work the biceps and triceps (and the smaller muscles in each area).
Do you use a single muscle in your sport, or in everyday life?
If you are not overcoming an injury that calls for certain rehabilitation of a single muscle, think big. In addition, the more muscles and bigger muscles you use, the more calories you burn and the more you will create better coordination and transfer for athletic purposes and everyday life.
Tip 2 - You can't out train poor eating habits
This is the same for the athlete, your regular "Joe" and the weekend warrior. You can work extremely hard in the gym to boost your performance or lose that extra few pounds, but it will all go to waste if you not eating right.
I've used this example before, but you have to think of yourself as a car. Every car needs fuel and the body's fuel is food. Now, while cars are different, so too are bodies. A Dodge Caravan will need different fuel than a Ferrari or Mercedes Benz, which will need different fuel than a Formula One race car. Just as the Formula One car can't just pull up to the local Petro Canada, the athlete will not be able to have your regular food. They will need the right food for performance, recovery and regeneration, as well as the right timing to fuel the body with those important nutrients. While your regular "Joe" and weekend warrior might not be eating for performance, recovery and regeneration, he/she should start treating themselves as the luxury SUV or premium sports car.
Stop filling up with regular fuel and select the premium fuel. Fruits, veggies and other whole foods, not processed. They have a more nutrients that the body needs.
Tip 3 - Quit training in a single plane.
Most exercises that are performed occur in the sagittal plane and some in the fontal plane.
The sagittal plane divides the body in half from left to right. Exercises like lunges, push-ups and rows are all in the sagittal plane.
The frontal (coronal) plane divides the body in half from front to back. Squats, shoulder press and pull-ups are in this plane.
The transverse plane divides the body in half from torso to legs. This is the plane that doesn't get worked near as much, yet it is the one most commonly used in sports and every days activities.
Band rotations, wood chops, Turkish get-ups and many, many more work the body in the transverse plane or multiple planes. When doing a workout, just think of the 3 planes of motion and notice if you are hitting them all.
Those are my top three useful tips in thinking of your workouts going forward. Hopefully you take them into consideration and get the most out of your fitness and activity! If you are looking for more guidance and a fitness plan that includes these top tips, feel free to visit with me at WIN Health Solutions and I’d be happy to help.