THIS is another in a series of articles intended to expose our readers to pertinent information regarding their fitness efforts. It is produced mainly on the basis of research done by Rodriguez “Rodja” Constantine, owner of REPTS (Registered Exercise Professionals & Therapists) and co-producer and host of THE FIT FACTOR on Rhythm Fm (95.5).Rodja has over 20 years experience in the field.
Multidirectional Training for the
Lower Body
When most people perform lower body/leg exercises (if they perform them at all), they usually choose squats, leg presses or maybe even deadlifts. While these are all great compound movements that hit all the major joints and muscles of the lower body, they are all performed in the sagittal plane. They are also all performed with the feet planted on the floor or on a stable surface with no movement or change of position.
Rarely will someone incorporate lower body exercises that require a change in foot position or a direction change. If they do, it’s usually with lunges which are almost always performed again, in the sagittal plane.
If we take a look at how we move in everyday situations, this is not really how we train our lower body or legs. Basically our legs serve two main functions; 1) they support our torso and upper body keeping us upright and 2) they move us around.
As we go about our daily lives we use a lot of multidirectional movement patterns; forwards, backwards, sideways, crossovers and combinations. We perform these movement patterns both on flat and on elevated surfaces. If we now take it one step further (no pun intended) and look at sports related movements, these are way more dynamic and varied.
It is extremely important to incorporate a variety of lower body exercises that include movements in all three planes (sagittal, front & transverse) and require changes of foot placement and direction into your training programme.
So what are some good examples of these types of movements?
Let’s start with the lunge for example. A lunge by definition is a sudden movement forward, usually accompanied by a thrust of ones rapier, taken from days of old when people were more preoccupied with sword fights than working out. In essence, a lunge requires a change of position of the feet and sometimes also a change of direction. They can be performed in all three planes; sagittal for forward or reverse lunges, frontal for side lunges and transverse for crossover lunges (these can also be thought of as a combo of sagittal and frontal plane movements).
Next there’s the step up. A step up is exactly as its sounds, you are stepping up onto a higher surface, something we do every day as we climb stairs. Step ups can be performed to all different heights as well as in a few different directions or movement patterns.
By adding just these two movements, along with varying the planes and the surfaces or heights to the existing staples of squats, leg presses and deadlifts, you can really expand your lower body training and positively affect results.
In the meantime here’s a fitness programme to help you shed unwanted pounds, trim excess body fat, and sculpt a lean body. Each week, the workouts will become progressively challenging to keep you motivated toward your fitness and weight loss goals. Each exercise should be performed in sequence with one day of rest in between and each should eventually be completed within 30 to 45 minutes. This programme is FREE and available by email to all readers. Personalized programmes are also available for a nominal fee. Subscribe to our website as reptsfitness.com to receivethis week’s workout FREE , or contact us via our website to request your FREE personalized workout programme for one body part of your choosing (i.e. arms, legs, glutes, etc.). Simply provide a brief description of what kind of results you would like and we’ll do the rest. You may also contact Rodja) or visit our website at reptsfitness.com or our facebook page at faceboook.com/repts.fitness for more information and videos.
Rodriguez”Rodja” Constantine is a Certified Personal Trainer, Fitness Consultant and owner of REPTS ( Registered Exercise Professionals & Therapists), a Personal Wellness studio located in the Richard Frederick Building in Castries and in Rodney Bay opposite RJ Clarke. Rodja has over 20 years fitness experience and through REPTS offers all inclusive upgradeable wellness packages (Personal and small Group Training, Body Analysis, Nutrition Counselling and Planning, NutriCare, FREE Gym Membership, Physio Fitness, and etc.) for one affordable monthly fee. Rodja also designs long term fitness plans and short term workout routines for use at home, your current gym, or when travelling. We invite you to visit REPTS for a free consultation and a tailored programme that will best help you achieve your fitness goal. You may call at anytime at 758-722-3763 during business hours (4:30 a.m. – 10 p.m.) to schedule an FREE consultation and trial session. Call for details.