Fighting Fit - Different moves

TODAY, a simple Google search on must-do exercises will reveal thousands of complicated workouts with complex movements.
Going through all this information, and trying to add a new exercise into a pre-existing routine can be difficult but this does not mean one should shy away from trying new things.
So, break free from your comfort zone and try new things. The human body is great at adapting, so it is vital to change things up from time to time.
► Jump, jump
Plyometrics exercises (plyos), for some reason, are often overlooked by gym-goers. They are always seen as something a seasoned athlete or a professional would be doing.
Plyos are a great way to stay in shape even if you are not an athlete, as these movements work several different muscle groups at the same time. They can be used as a fat burner, strength builder, or endurance multiplier.
Plyos are also extremely cost effective as they can be done almost anywhere. Exercises such as tuck jumps and split jumps can be done at home or at park, but it is always better to do these movements on a soft surface like grass, a carpet, or rubber mats.
The body will need time to recover after a hard plyo session, so take at least a day or two to rest between workouts.
► Keep your balance
Regardless of goals, most training programmes start off with a great deal of stability training. This, however, can be boring and frustrating at times.
Some personal trainers even avoid this phase as they are afraid that their clients may not be happy if they are not seeing instant results.
Being stable is the very foundation of a strong, healthy body. Without stability training, the human body is prone to injuries while working out.
Research indicates a lack of stability will increase stress on joints and tendons, which can create problems in the long run.
Stability training, before strength and endurance workouts, addresses posture concerns and provides an efficient workout in terms of calorie burn.
Stability workouts can also be done almost anywhere, but it is better to work with a professional to help spot and fix mistakes.
For starters, try single leg Romanian deadlifts and pistol squats.
► 360° strength
The human body moves in several different directions. It stretches, bends, pushes, pulls and rotates.
Most of the time, we only focus on pushing and pulling exercises as they are the easiest to do, and definitely more popular than other non-traditional movements.
From picking up a suitcase to placing it in an aeroplane’s overhead compartment, or trying to push open a heavy door, the human body is always rotating one way or the other. It is crucial to work on these movements to avoid injuries.
Rotational training, however, is slightly more complicated than regular exercises. Workouts such as sledgehammer swings and medicine ball throws are best done under the guidance of a professional coach. There are many gyms that specialise in this form of training.
► King of the bells
Kettlebells have been gaining popularity over the last 10 years but there are still those who do not believe in them.
The cannonball-shaped workout equipment should be a staple for anyone looking to get lean and strong in a short period of time.
Kettlebells help fire up more muscles as the body is always battling with the constant change in the centre of gravity.
While using a kettlebell, the body’s centre of gravity is six to eight inches outside of its comfort zone, making it harder for the body to find its balance.
Kettlebells are also one of the very few items that offer a total body strength and conditioning workout with one single tool.
Whether it is cardio or strength training, there is a kettlebell routine for everything. Thanks to all the swinging motion that can be done with a kettlebell, the body also develops better posture.

Nevash Nair is currently on his own fitness journey in Thailand. Contact him at lifestyle.nevashnair@thesundaily.com.