How To Step Up Your Fitness In 2021

24 January 2021

If you want to reach your fitness goals in 2021, you will need to start a more serious training plan, maximize your effort, and make space in your life for training so you can achieve great results.

One of the biggest mistakes that a lot of people make is that they think that just showing up counts, but this isn’t enough. Having a purpose in training can have a serious effect on your results. Follow these tips for improving your performance.

Set A Goal, Choose A Plan, Stick With It

Your fitness goals are up to you. Do you want to lose body fat, build muscle, improve endurance, improve your performance in a sport, or a combination of several of these goals? If you’re serious about reaching your fitness goals, you will need to do more than just head to the gym.

Set goals that are based on performance rather than just going to the gym a certain number of times a week. For example, aim to reach lift a certain weight or complete a certain number of reps. Your goal could be to add cross-training by adding classes through somewhere like Having a goal can make a real impact on your success.

Make sure you include strength training in your routine to help you to prevent injury and improve your overall performance. For example, if you need the endurance to run marathons, strength training will help. It will help you to avoid breaking down sooner. You can’t exercise or lift weights if you’re always injured, and strength training can help to reduce the risk of injury

Train In The Transverse Plane

Human movement happens through three planes of motion; the frontal (vertical plane divides the body into front and back portions), sagittal (vertical plane divides the body into left and right portions), or transverse planes (horizontal plane divides the body into upper and lower portions). To improve your performance, bring in more exercises that make you move in the transverse plane, which means anything rotational.

Lots of people only do forward/backwards and up/down movement when they train, completing exercises like squats or lunges, which are linear. Add in exercises like rotational med ball tosses, shot put tosses, and cable woodchops with a hip rotation to challenge your body. 

Train Unilaterally

Unilateral training is when you load just one side of the body in order to improve stability, balance, coordination, and athleticism. Single-leg or single-arm work also helps to strengthen your core, as tension is increased in the area with more instability.

There is no sport where you will be on two legs the whole time. You will be on one leg, and changing direction often, so adding some single-leg work or off-set loading is important for improved performance. Add exercises like loaded carries, or farmers walks, where you hold a dumbbell on one side and walk. These help you to remain upright, which is more of a challenge for your core.

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