Picking up where we left off from the last two blog posts, we will look more at mobility workouts. Many people are unclear about what mobility work is and why it’s important. Whether you are a personal training client of mine in the Vancouver, Washington area, or you follow me on Facebook, there are benefits to mobility workouts that everyone needs. It is especially important for seniors and baby boomers to make mobility work part of their weekly routine.
Mobility, by definition, is the ability to move. As they age, many people complain to me that it seems more difficult for them to move. They don’t have the mobility they once had. Well, that’s because they are no longer doing the things they once did. As many people age they become more sedentary. When that happens, they will begin to lose their mobility. Doing mobility work each week is not only going to keep you more mobile, but it’s going to make it easier. The best way to have mobility that is free and easy is to do the work to help your body get there and stay there. It doesn’t matter how old you are, either, because mobility is something you can work on and achieve at any age.
When it comes to mobility work, follow this workout plan:
Monday – Mobility/Workout 1
Tuesday – Mobility/Cardio
Wednesday – Mobility/Workout 2
Thursday – Mobility/Cardio of choice
Friday – Mobility/Workout 3/Cardio of choice
Saturday – Cardio of choice
Again, when we are discussing cardio as we have in prior posts, it is important for you to do activities that will get your heart going. This can include walking, jogging, biking, hiking, row machines, or any other activities that will get your heart rate up more. Here are some specific mobility work examples:
1) Piriformis stretch
2) Glute stretch
3) Spiderman stretch
5) DB Row
8) Lateral lunge
9) Leg Raise
10) Bird dog
You will want to do all of your mobility work in 2-4 sets, with 8-10 reps, or if you are doing static hold go for 20-40 seconds. Be sure to add in the day one mobility work, as well as the day two mobility work. For the resistance training, you will want to do:
1 round week one 15-20 reps
2 rounds week two and three 15-20 reps
3 rounds week four and five 15-20 reps
During week 6-8 do three rounds, bringing the rep range down to 10-15 reps. Also, focus on bringing up the intensity. You can do that by increasing the weight you are using, but always keep form in mind, as it is priority. If you can’t control the weight or maintain form, then do not increase the weight.
Following this three part series will help keep your mobility in a range that will have you feeling great and doing things with ease. It’s never too late to get started with mobility work, so make it part of your workout plan today!
IF YOU MISSED PART 2 CLICK HERE TO READ MORE
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