Strength training for longevity: mobility exercises you SHOULD be doing

Описание: A dynamic warm-up, AKA movement preparation (or movement prep) AKA mobility training AKA pre-habilitation (or pre-hab) is a great way to prepare your body for a challenging workout!

Using low-intensity bodyweight movements is a great way to prepare for running or any workout where you will be using your leg muscles to move your body in multiple directions at a variety of different speeds.

This is an example of a dynamic warm-up that could help you to reduce injury while preparing your body to enjoy your favorite activity.

2-4 sets of:
Hinge to squat - 12-15 reps
Plank with thoracic rotation & hip extension - 6-8 reps

5-10 meters of walking drills, 2-4 sets of:
hurdle walks, forward and backwards
lunge with forward reach (back leg straight)
Reverse walk with 1 leg hip hinge
High leg kicks
Lateral lunges with reach for feet & hip shifts
Crossover walks

5-10 meters of skilling, 2-4 sets (skip 1 direction, walk back)
forward skips
lateral skips
crossover skips


For a proper dynamic warm-up:

Start with 2-3 bodyweight exercises in a relatively static position, these exercises should use your hips or shoulders or, ideally, both your hips and shoulders together. 12-15 reps, 2-4 sets of these exercises.

Progress to walking exercises that move your hips in multiple planes of motion. Walk approximately 5-10 meters, moving from one exercises to the next with little-to-no rest. Complete 2-4 sets of the walking exercises.

After the static and walking exercises, do 1-2 sets of bouncing in place - this will warm-up the muscle and connective tissues of the lower leg to greatly reduce the risk of a calf-strain or injury.
10-15 sec in each plane of motion; 1-2 sets

To learn more about how to avoid a calf injury or achilles tear, read this article: https://www.acefitness.org/education-...


Progress to jogging or skipping exercises; 2-4 sets in each direction, complete a set and walk back to start - skipping is a more dynamic activity with greater impact forces, walking back to the start allows for a little recovery.

Once you've started sweating your muscles are ready to rock for your workout, so HIT IT!


BONUS!
These exercises are great for a low-intensity, active recovery workout when you are sore the day after a really intense, challenging workout. These moves help improve circulation which can help the body warm-up and prepare for activity or recovery from a tough workout (or competition).


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https://petemccallfitness.substack.com/

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Improving your mobility is only one way that exercise can extend longevity.
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