One Key Exercise for anti-aging and unlocking your athleticism
Take this pill. Drink that smoothie. Buy these supplements.
Your joints are starting to ache, your energy levels starting to decrease and you feel like aging is taking effect on your body.
Now you want to look at ways to prevent this or at least slow down the aging process. The one thing you may not think to do is the WORK required to maintain our strength and independence.
When it comes to training, the "I'm just getting old" excuse often comes out. However, there are many examples of people who age slower as a result of their training.
If you were able to do the squat when you were 20 and did the squat every week for the rest of your life, what will you be able to do when you are 70? The squat!
It is not a matter of time taking away our youthful abilities but simply not training them will result in a slow decay of strength and movement ability.
Does age have an effect on these abilities? Absolutely, but we are still in control of HOW we age and our behaviour can impact our quality of life significantly.
SLOW THE AGING PROCESS
How do we slow the aging process? Physically speaking, one thing to know we are aging is a loss of balance and stability, this generally occurs due to a loss of muscle mass and strength.
Before we can combat this we must consider what happens with aging in terms of movement:
- Loss of leg power
- Loss of balance and stability
- Loss of muscle mass and strength
When these occur you are likely well on your way to eventually needing a cane to help you walk.
However, it does not need to be like that. The attitude "Oh I'm just getting old" is simply an attitude. It does not mean you HAVE to become dependent. What better way to live your life than to always be in control of yourself?
All you need to do is incorporate some training which will prevent all the previously mentioned issues. In fact, just one exercise can make a massive effect, and that exercise is split squats.
Why the Split Squat?
- Single Leg Strength
- Stability and Balance
- Trains the Quads, Glutes and Hamstrings
It blew my mind this past year how many people I saw in their mid 30's and 40's struggle with a simple bodyweight split squat.
It's a very simple movement and by restoring your ability to split squat well will make many things you do in life easier such as going up stairs, running longer and faster, decrease injury and pain risk, "tone" your legs, etc.
Also, even if you are an athlete these will be extremely beneficial to your leg strength and power regardless of your sport.
If you aren't training your legs you can bet the opposite of the just mentioned benefits are happening - further deterioration of balance, stability, strength and muscle mass.
Therefore, If you don't work on it now, what will your leg strength and health be like in 10-15 years?
Time to start doing them each week and build your strength, your body will thank you.
RESTORE YOUR STRENGTH
Try and perform bodyweight split squats with technique as shown in the video. Are you able to perform them smoothly with pressure through the mid foot? Are you able to keep balance? Can you do so pain-free?
If not, best is to start with Assisted Split Squats. These can be done holding onto a TRX or a railing where some of your bodyweight is being supported with your arms. If these are still a struggle, simple bodyweight squats to a box to build up to them will be your starting point.
If bodyweight is easy? Load those bad boys up with some Dumbbells and you can work on 3-4 sets of 8 reps and build more strength over time.
As you can see, regardless of your current level, the split squat can be modified so that you can benefit from them. All you need to do is follow the step-by-step progression until you are STRONG.
We can see how identifying your current level and following a systematic progression is key for improving and achieving results.
This is why it is so important to work with a coach with the knowledge and ability to identify where you are and how to take you where you want to go.
In 2023, do more split squats, they'll improve your life.
Mario
@coachmarioandrija