If you’re looking to perfect a skill, increase strength or flexibility, or just looking at new ways of staying active, adding in complementary challenges to your training routine can help you get the results you want, faster.
Knowing what methods go well together to maximize performance can be tricky so I’ve outlined below some top pairings I use with my clients. It’s time to get out of your comfort zone!
You lift weights, try yoga
Rarely venture out of the weights section? Try stopping by the studio on your next visit to the gym. Loved by everybody from millionaire city traders to Tibetan monks, the ancient tradition of yoga practice is everywhere. It is now being recognized in the weightlifting world as the perfect pursuit for active recovery days and it’s easy to see why.
Why yoga?
Along with reducing stress, increasing flexibility and lowering blood pressure, yoga presents many benefits for the weightlifter. Anyone who has ever lifted weights will have a love-hate relationship with DOMS (Delayed Onset Muscle Soreness). Participating in yoga can reduce the intensity of any pain and get you back in the weight room quicker by increasing your recuperative ability.
The study found that those who stretched could increase their one rep maximum by up to as much as 31%, compared to only 9% for those that didn’t.
And it’s not only your strength that can see improvements. I spoke with London based yoga instructor Louise Maye who says “People from all walks of life love yoga for the mind and body benefits. It’s especially powerful for the weightlifter as doing static yoga poses teaches your muscles to contract for longer periods, which improves your overall muscular endurance.”
Tip: Don’t be put off by the spiritual side of yoga, there are lots of different styles to choose from and they don’t all focus on Sanskrit and silent retreats.
You run, try plyometric training
It’s well known that runners should introduce lifting into their routine as a cross training method. But to really enhance power and explosiveness, add some plyometric exercises into your training plan. Now hold on, don't roll your eyes if you haven't heard of this, plyometric training involves exercises in which muscles exert maximum force in short intervals of time. In its simplest form, it could mean adding some jumps or skips into your routine.
Why plyometric training?
Also known as "jump training" plyometric exercises work on the elasticity of your muscles. Studies have shown that plyometric training can be more effective than dynamic weight training in improving the energy expenditure in running.
There are dozens of different plyometric exercises. The beginner should start with small controlled jumps such as skipping rope whilst the intermediate athlete can take it up a level incorporating box jumps and clapping push ups. So next time someone asks you why you're jumping on the spot, tell them ‘I'm doing plyometrics’ and watch their face!
You cycle, try Pilates
Whether you are a road racer, a daily commuter or a diehard spinner you’re part of a cycling trend that looks set to continue. This is great for your heart, but concentrating on one sport alone can leave your body seriously unbalanced. Efficiency in cycling at any level is the key to success. To get you travelling faster for longer, Pilates could be the thing you’re missing.
Why Pilates?
In addition cyclists sometimes have lower bone mineral density compared with other disciplines meaning the bones are weaker and at a higher risk of fractures. The fundamentals of Pilates offer a terrific way to add resistance exercises that can strengthen bones and prevent fractures if done properly.
I caught up with Belinda Nuttall CEO of BeBody Fitness and a fitness professional for 24 years who agrees: “Pilates is the perfect complement to cycling as it strengthens your core muscles improves flexibility and also helps develop bilateral body strength. All of these elements will improve your control, balance and muscular endurance.”
You swim, try kettlebells
When they’re lining up on the blocks it’s easy to spot the muscle groups swimmers use most. A shoulder heavy activity, swimming can take its toll on the joints leading to injury and minimal training ability. To prevent damage by working on the shoulders’ range of motion and to build your strength for faster pool times, introduce kettlebell exercises to your workout. Training with kettlebells won’t only make you stronger; it can lead to improvement in your technique and ultimately have a positive effect on swimming speed.
Why Kettlebells?
Swimming involves constant shoulder rotation which can lead to muscle imbalances and overuse. The Turkish-get up is a functional movement which requires all the muscles powering the shoulder to work together. Performing the move with a kettlebell also places emphasis on working shoulder stability. To perform the Turkish get-up lay on your back holding the kettlebell above one shoulder. Come to a standing position whilst keeping the weight above you at all times.
Training with kettlebells is a straightforward way to create the power needed for dolphin kicks and starts off the blocks. Download the Azumio Fitness Buddy app for more kettlebell exercises.
So as you can see, combining the right training styles can bring about lots of benefits to your strength, stamina and speed. Challenging your body in the short term can have positive impacts for the long term. Next time you’re looking to get the biggest bang for your fitness buck try pairing a complementary method and make sure you check out the Argus app to record your activity levels!
What activities do you partner up to improve your fitness? Let us know on social media!
Lorna Georgiou is a personal trainer and group exercise instructor from London, specialising in post injury and weight loss training. Lorna has written for newspapers and magazines and is just as happy covered in paper and words as she is in sweat and a smile after a session. With a passion for outdoor training, Lorna’s favourite ways to stay fit involve anything from running with her dogs to paddle boarding in open waters. Lorna loves observing how a weight loss or fitness journey can affect people, improving not only their physical, but also their mental health and ultimately transforming lives.
Main Photo Credit: Baranq/shutterstock.com; Second and Third Photo Credit: Wavebreakmedia/shutterstock.com; Fourth Photo Credit: Holbox/shutterstock.com
