As the current
circumstances have brought upon us many changes, the home workout has become
vital in maintaining our health and physique.
The overarching
principle is Movement (as good motion is positive emotion).
· Spurring neurogenesis for
cell growth to develop new brain connections
· Activating the kinetic
chain between ranging muscles and their associated activation of sensory motor
pathways within the nervous system
· Initiating more blood production
and flow through capillaries to sprout new roots into the muscles, strengthening
the heart and lungs and proliferating energy generation in the cells
Some of the guiding principles I
consider are:
1. Exercise takes on deliberate practice of cross integration, over just simple repetitions. Following the concept of lateralization, we can challenge ourselves in new domains through sports and dynamic applications to broaden our skillsets.
2. Fundamental movements for mobility, posture, motor control, and functional patterns. These construct structural integrity in the body, and a full range of motion in joints and tissues. The body’s work engine is the hips- so focusing on abduction, flexion & external rotation.
3. Bone health requires weight bearing action for sustaining density, through external resistance or explosive movements. 'Joint Loading done in a reasonable way (progressive overload) can promote beneficial adaptations (remodeling of tissues like bone, tendon, gliding surfaces etc). All biological tissues require a full spectrum of loading to be healthy.'- D.Desroches
4. Begin with external queues through analogy, then internalize to connect to an emotion. Longer cues help one learn the right movement whereas truncated cues can remind the student once learned: “Tip your hat off during a press, and push the floor away during a deadlift”.
Equipment: Pullup bar, Olympic rings, Kettlebells,
Dumbbells, Medicine balls, Resistance bands
Typical workout sequence:
i.
Dynamic
warm-up:
Walking Lunges, Jumping Jacks, Mountain Climbers
ii.
Compound
(multi-joint) movements:
Pull-Ups, Push-Ups, Squats (Jumps) & Deadlifts
iii.
Run
circuits for metabolic conditioning with heart rate variability:
Burpees, Rowing, Kettlebell swings
iv.
Isometric
static contractions:
Planks, Glute Bridge, Wall Sits
v.
Aerobic
endurance and cardiovascular fitness:
Run, Bike & Swim