5 Strategies to Amps Up Your Fitness Level
Turn up the heat in your workouts by incorporating explosive power moves that'll take your fitness game to the next level. It's not just for athletes – it's a must for everyday actions like lifting heavy objects, chasing after the kids, or moving with panache.
The secret sauce to power boosting is pairing controlled movements with sudden bursts of energy. Unlike conventional strength training that focuses on slow lifts with heavyweights, power exercises teach your muscles to unleash maximum force in a blink.
Whether you aim to blast past workout ruts, amp up sports prowess, or bring some excitement back to your workout routines, incorporating power-fueled moves will revolutionize how your body moves and feels.
Let's Get Jumping
Begin with square-down jumps to ignite controlled explosive power. Sink into a deep squat, hold for one second, then explode up with all your might to leap off the ground. Land softly and sink back into the next squat pause.
For those who find jumping too intense, try rising onto the balls of your feet in a strong heel raise instead. This will help build leg power that makes daily tasks, like stepping up stairs or hauling heavy objects, a breeze.
Consider all the moments that require a quick leg-powered force – leaping over puddles, reaching for something high up on a shelf, or rising swiftly from a low chair. The explosive power you harness here directly translates to these situations, making them feel easier on your body.
Make Push-ups Pop
Transform standard push-ups into explode-a-rama push-ups. Set your hands slightly wider than shoulder-width on a wall, counter, or floor depending on your strength level. Lower with control, then explode upward so your hands momentarily float off the surface. Focus on the forceful upward movement – it'll develop upper body power for better sports performance and real-world pushing chores.
Whether it's pushing a heavy door open, shoving a stubborn window upwards, or pushing yourself out of a tight spot, this explosive pushing power becomes invaluable.
Train Quick Footwork
Develop your body's speedy reflexes with forward scissor movements. Stand tall with arms ready to sprint, then quickly switch your foot position between having one foot forward and one back. Keep your upper body steady while your legs do the work – this improves reaction time and balance, making you less likely to stumble or fall in unpredictable situations.
Life is a minefield of unexpected moments requiring quick foot adjustments, like dodging obstacles, keeping your balance on uneven terrain, or swiftly changing direction to avoid collisions.
Challenge Your Core Stability
Test your core with high plank shoulder taps. Begin in a plank position with shoulders over wrists. Without shifting your hips, tap one shoulder with the opposite hand, then switch sides. Maintain tight glutes and alignment – quality reigns supreme over speed in this exercise. This builds anti-rotation strength that safeguards your spine and improves your posture during daily activities.
Your core works tirelessly to keep you stable while your arms and legs dance, such as when you carry groceries in one hand while holding a door open with the other, or reaching across your body to grab something while maintaining balance.
Practice Lateral Agility
Develop agility with sideways bounces, known as lateral pogos. Start with feet together, knees soft, and core braced. Bounce from side to side as if skipping over an invisible line, keeping the movement small and controlled. Swift movements should originate from your ankles and calves. If bouncing proves difficult, step from side to side and gradually build up speed. This enhances ankle stability and lateral coordination, reducing the risk of injury during sports or sudden direction changes.
While most of our day-to-day movement occurs forwards and backward, life occasionally demands sharp sideways adjustments. From avoiding obstacles to playing weekend sports, lateral agility helps you conquer any terrain with gravity-defying grace.
Now that you know the best exercises to do at any age for peak fitness, why not peruse some other practical guides?
More from Tom's Guide
- Here's how to use a squat rack securely and efficiently
- Dilute the cringiness – skip crunches and sit-ups in favor of the 'corkscrew' exercise
- This simple exercise releases stiffness in your hips and boosts mobility.
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Integrating explosive power moves into your fitness routine can significantly enhance health-and-wellness while boosting sports performance. For instance, performing square-down jumps and explode-a-rama push-ups and mastering lateral agility exercises like sideways bounces (lateral pogos) will boost fitness-and-exercise abilities, improving daily activities and enhancing real-world performance.
