In my walks I would challenge myself to do more. Long ago I realized that doing just one thing as one intensity didn’t do me any good in the long run. What I’ve done in my walks is to engage in different routines as I walk. A couple examples has to do with the use of plyometrics. I would bound side-to-side and do walking broad jumps. No longer am I relegating myself to a simple walk. Having said that, if you’re challenged by walking, then that is where you should start.
There are many ways you can use the power of leverage to get more of each training session. Using whole body movements is one way. When we were young we climbed trees. That took our whole body to do that. Here’s the weird thing. What was easy for us then seems to have gotten hard for many as they’ve grown older. To me, it’s more about the beliefs of what can be done versus the actuality. If you’re at a point where you struggle doing what you did as a kid, then work your way back to it. You don’t want to get hurt. If you’re wheelchair bound, then do what you can from that point.
Leveraging is being able to do more with a given amount of effort. Also, if you’re rate of return on a given amount of effort gives you more, then that is leverage.
If you look at top level athletes, they have to leverage their workouts. Because of the demands of their sports, they do exercises that engage their whole body for increased athleticism and for their specific sport.
Circuit training leverages the use of every body part, the whole body together and high intensity interval training (depending on the duration of rest versus work). I do many forms of circuit training. I pick exercises that work my whole as well as working specific areas. Jumping squats are a plyometric exercise that target specifically the lower body and it works the upper body as a secondary measure.
Check out The Urban Gym Workout
Many types of exercises can be combined and therefore, leveraged. Doing burpees with push-ups is one way. Doing burpees with push-ups and pull-ups extends that leverage. One exercise that do are walking, twisting lunges with upper cut punches. The twisting motion is simply putting emphasis into the punch. The faster I go, the higher the intensity. The lunges aren’t perfect, but works well with the upper cut.
You can look at any type of exercise and combine them with others. In Parkour when a traceur (practitioner) does rail vaults with swinging going under the rails, he is using a combination of different muscles. When a traceur adds jumping techniques and hanging from a wall, then the leverage increases for the whole movement session. Effective and efficient Parkour movements utilize the whole body.
Overall, the goal should be doing movements and exercises that works every single body part in a multitude of ways.
Let me ask you these questions….
What can you do now with where you’re at now that brings forth these concepts?
Who can you ask to help you develop a program of leveraged fitness?
When will you start?
I hope you fully grasp all of the above. While I gave you examples of what a leverage training session can be like, it’s ultimately up to you to create one that suits and challenges you. When you do this, you’ll get more of each workout and so many ways. Even you brain will respond positively to new neurons being fired (and created) from the stimuli of this new type of training.
I wish you success as you move towards optimal fitness and health….
Bob Choat, “Transformational Master Black Belt”
America’s #1 Mind-Body Transformation Expert and author of Mind Your Own Fitness
Co-founder of Optimal Life Seminars with Dr. Lori Shemek