Regular performance of these three fitness routines could potentially lead to a longer, healthier life, according to a personal trainer's assessment.
In the pursuit of a long and active life, maintaining a strong, mobile, and pain-free body is crucial. Louis Chandler, a former professional athlete and certified personal trainer who heads the Alo Wellness Club in Los Angeles, emphasizes the importance of focusing on core and lower body muscles for longevity. These areas support the body, protect organs, and propel movement, ensuring a better quality of life as we age.
Chandler recommends three strength training exercises that target these essential areas: the Goblet squat, the reverse lunge, and the plank.
The Goblet squat is a versatile exercise that strengthens the lower body and core muscles, improving mobility and balance. To perform a Goblet squat, stand with feet slightly wider than hip-width apart, hold a dumbbell or kettlebell close to your chest, engage your core, keep your chest upright, and lower into a squat by bending your knees and pushing your hips back. Pause when your hips are in line with your knees, and press through your heels to return to standing while maintaining a straight spine.
The reverse lunge is a functional lower-body exercise that strengthens the legs while challenging balance and stability. It puts less pressure on the knees compared to traditional lunges. To perform a reverse lunge, stand up with feet hip-width apart, step one foot back, bend both knees to about 90°, and then press through the front heel to return to standing.
Planks are a simple yet highly effective exercise for building core strength and postural stability. To achieve the plank position, get on hands and knees, step feet back so legs are straight, and either stay on hands or come to rest on forearms for a greater challenge to core strength. The body should be in a straight line from head to heels, and core, glutes, and legs should be engaged to maintain a neutral spine and steady breath.
Each repetition of the reverse lunge activates the core, helping to build coordination and control that support everyday movement. The plank position helps support the spine, improve balance, and enhance movement quality in everyday life.
The number of sets and reps for each exercise varies. For reverse lunges, aim for 1-3 sets and 8-10 reps each side, while the duration for plank is 20-30 seconds, gradually increasing as strength improves. The number of sets and reps for Goblet squats can vary, with recommendations ranging from 1-3 sets and 10-12 reps.
Chandler highlights the Goblet squat as an essential exercise for maintaining mobility and independence as we age. It trains the body to move efficiently through the hips and knees, which is crucial for maintaining a strong and active lifestyle.
By incorporating these exercises into your routine, you can work towards a stronger, more mobile, and pain-free body, improving your overall health and longevity.
Strength training exercises, such as the Goblet squat, the reverse lunge, and the plank, recommended by Louis Chandler at Alo Wellness Club, target essential areas for supporting a strong, mobile, and pain-free body for longevity. By performing these exercises, like the Goblet squat that is crucial for maintaining mobility and independence, one can work towards a fitter life. Regular practice of exercises like the reverse lunge and plank are beneficial for enhancing core strength, balance, and everyday movement coordination.
