INTRODUCING: RESILIENCY TRAINING
Follow these 3 principles for a stronger body and mind.
Movement sparks progress. For high-performers, this forward momentum is powered by currents in science, technology, and subculture. To celebrate ASICS' GEL-KAYANO® 25 and GEL-CUMULUS® 20, Furthermore and ASICS have partnered to harness the power of these currents and show you how to channel them into actual results.
If you're comfortable with your workout routine, it's time to switch things up. “Doing the same movements over and over leads to breakdown and injury, and it doesn’t maximize the physiological benefits in the long term,” says Michol Dalcourt, San Diego-based founder of the Institute of Motion and a member of the Equinox Health Advisory Board.
That’s why you need to move in different ways, train at various intensities, and expose the brain to new stimuli. Call it resiliency training, an effort to build strength that lasts.
“Resilient bodies are able to constantly get better, work harder, and strive for something greater, all while knowing that it might not always be comfortable or easy,” says CeCe Marizu, New York City-based group fitness manager and instructor at Equinox.
Prioritize resiliency training by following these three principles, and you'll be more likely to reach your full potential in and out of the gym, she says.
Train multiple muscle groups at once.
“Traditional exercises often work certain parts of the body while neglecting others,” Dalcourt says. “Resiliency is best formed when the entire body learns how to share the responsibility of handling and tolerating a given task.”
Total-body exercises do a better job at this than single-joint ones. “We live our lives in constant motion and movements that focus on a single muscle group don’t necessarily prepare you for what life has in store,” Marizu says. She suggests moves like the deadlift (which works the posterior chain and the core) and front-loaded squats, which activate the glutes and abs.
Bring real life into the gym.
On a daily basis, tissues move in all three planes of motion. You pick grocery bags off the floor, hinge your hips over the bed to smooth the sheets, and open your car door before squatting to sit down.
The problem: Traditional lunges and bicep curls bore the body and fail to represent how it moves on a daily basis. Imagine picking items off the floor one by one and placing them on a table: Every time you put something down, you follow a slightly different trajectory. “That task requires a lot of variability,” Dalcourt says.
Improve overall coordination with moves like the lizard get-up to side lunge, which Marizu demonstrates in the video below. “It makes you more aware of your movement patterns, which exercises both your muscles and mind,” she says.
Consider making your workouts more challenging with the ViPR, which works the muscles, nerves, and connective tissue in multiple planes so they can become comfortable doing diverse movements. “It was designed to load the body for functional tasks,” says Dalcourt, who created the ViPR. Shoveling, swinging, chopping, and crawling also build resilience over time. Fit exercises that replicate those motions into your routine most days of the week.
Include plenty of recovery.
Understanding when it’s appropriate to work and when you need to rest is key. “Improvements and adaptations are always achieved during bouts of recovery, not with the stress of exercise,” Dalcourt says. You can encourage recovery with sleep, yoga, meditation, hot-cold contrast baths, and even things like laughter, music, and low light.
“Recovery is so important to fully replenish yourself, to come back stronger, and to have a longer athletic span,” Marizu says. “You only get one body. Take the time to recover, and you’ll be more resilient because of it.”
THE CURRENTS OF 2018
Currents: The Trends Trainers Live By
Current #1: Maximize Your Run Commute
Current #2: Diversify Your Recovery
Current #3: Why Runners Are Going Faster and Shorter
Current #4: Meditate Pre-Workout