How powerful have your workouts been lately? Be honest, how much have you been putting into your workouts? Many times, as we age, we begin to take it easy in our workouts. But do not overlook putting power in your workout, it can make the difference you need. Power is the spring in your step on your morning walk, flying up a flight of stairs with speed, or putting your groceries into your car with no effort. Power is the fourth component in your fitness routine along with cardio, flexibility, and strength. Power in physical training is the ability to quickly generate force while simultaneously retaining control. Power can be helpful in situations such as controlling a dogs leash, rushing up to a volley-ball net to spike the ball, lunging to catch a vase, or stabilizing yourself on a bus. When your muscles are powerful you have the ability to react instantly as well as keep your balance. So how do you develop power? In your workouts you must push your body harder than you’re used to: adding bursts of intensity throughout your workouts, or increasing the speed of your reps during weight training are great ways to start. By adding speed to your movements you add power to your fast muscle fibers, which allow you to stop and start quickly. The trick to power workouts is getting out of your comfort zone, and challenging your body. Listed below are a few exercises to try.
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The Powerful Walk- Begin warming up for ten minutes walking at your regular pace. Then begin to pick up your speed by pumping your arms, and taking smaller, faster steps. Continue power walking for two to three minutes then resume your comfortable pace. Then after every five minutes, add a three minute burst of power walking. When power walking becomes too easy incorporate three minute jogs every eight to ten minutes. These short bursts will begin to give you power in your step in no time.
Hop to Power- During your walk it is a good idea to incorporate hops and jumps to also increase power. The bunny hop is a great exercise to begin with. Start with your legs shoulder width apart, and bending your knees slightly. Then lower your hips and move your upper legs to move your body up and forward. When you land on both feet, try to keep knees slightly bent in order to absorb the impact. Repeat three to five times and resume walking. You can also hop on one leg at a time, as if you were playing hop scotch, to switch your hopping workout. Take little hops forward with you left foot landing gently on it, then repeat on the right side.
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Lift to Power- Try this technique in your weight training routine once a week. Before you make your lift or move with a weight (this can be your body if you are doing push ups or sit-ups), visualize where the movement will end. Then add speed when you move the weight and stop at that point. Then slowly return to your starting position and repeat the same move. Here is an example if you are doing a push up. Begin in your starting position and lower your self quickly towards the ground, then raise yourself slowly back to starting position. The intensity of the movement adds strength to your quick muscles and increases your power.
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Are you ready to add some power to your life? Go for it, you can do it!
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