WHICH WORKOUT Works Best?

by BRITTANY MOORE

Just because you’re sweaty or sore after a group fitness class or workout doesn’t mean you’ll see great results. Research shows the motto “one size fits all” doesn’t apply to fitness. Since the pandemic, the access to fitness programs and follow-along, at-home workouts has increased. Which is great, considering instructors can reach and connect with more people virtually in hopes to keep them physically active. But if we have more access to workouts, why is a steady increase evident in the obesity of not just adults but also children and teens in the U.S.?

According to a survey by the American Psychological Association’s 2022 “Stress in America,” 47% of adults said they’ve been less active since the pandemic, and 58% have experienced undesired weight changes. So does this mean fitness is just for a small group of people? NO. Being physically active has shown to reduce your risk of disease and unhealthy weight gain, strengthen your bones and muscles, and improve your ability to perform everyday activities.

Different factors such as your lifestyle, body structure, health history, fitness level, and goals are all things to consider before starting any fitness program. Also, ensure that the coach or trainer giving you information has the proper credentials to program a safe, effective workout for you. In addition, any program you start should always incorporate the following movement patterns on a weekly basis:

• Push (chest, triceps, shoulders)

• Pull (back & biceps)

• Squat (knee dominant)

• Hip Hinge (hip dominant)

• Carry

• Lunge

Each of these exercises play a role in your everyday life. For example, a carry can resemble you carrying groceries from the car into your home. Or a squat when you’re getting in and out of a chair.

All these movements have different variations, and that’s why it’s important to understand your fitness goals and to share any past health issues or limitations with your trainer.

Keeping in mind the importance of physical activity and selecting a great trainer, let’s identify your six main movement patterns and alternatives to more advanced movements.

CUES: Barbell bench press is a great push exercise for your chest. However, starting with dumbbell chest press will help you build your unilateral strength, all while providing a better option for shoulder health.

CUES: Performing a three-stance dumbbell row before a barbell row gives you the benefit of safely learning how to sit into your hips, allows you to work through a full range of motion within the shoulder joint, and protects your lower back while rowing the dumbbell up and controlling it on the way down.

CUES: Barbell squat is a very advanced exercise, and you want to ensure you not only have quad strength, but both ankle and hip mobility to safely move the bar as well. So, starting with a goblet squat is great because the weight is in front you, which gives you better stability.

CUES: The largest difference between these exercises is the placement of the weight. Starting with the weight by your side versus in the front of your body will help you learn how to properly brace your core and protect your lower back while lifting heavy weight.

CUES: Carries are the perfect way to challenge your core, grip strength, and full body stability as you begin to walk with the weight. But before picking up the weight, ensure that your ribs and hips are stacked over each other, brace your core, and take small steps. To make this movement more advanced, increase the weight and distance you walk.

CUES: The Bulgarian lunge is amazing for single leg strength, hypertrophy, and stability. But performing a lunge with both legs on the ground first will give a base and help you improve your stability before moving to a more single leg advanced exercise such as the Bulgarian lunge and/or increase your weight.

+ Remember many different variations of each movement pattern are options. Just ensure you perform the variation of that pattern that doesn’t cause any pain while performing the exercise.

Every day is a great day to have a blessed day.