What Moves Are You Missing in Your Workout Routine?

There are many reasons why someone starts a workout plan, maybe to lose weight or improve your overall health. Your workouts may be helping you reach your health and fitness goals, but are you achieving maximum results?

You may be missing essential movements that can help improve your over health and prevent injury—movements including cardio, strength and flexibility—excluding these can result in an unbalanced exercise program.

Chris Parker, Professional Fitness Trainer at Cooper Fitness Center, shares answers to commonly asked questions for a more complete workout.

Q: I’ve played tennis for three years and my workouts consist of agility and endurance. What exercises am I missing in my workouts to help improve my tennis performance?

A: Developing a stable and strong torso that generates powerful rotational movement is essential for optimal performance on the tennis court. Since most tennis shots have a rotational component, following proper exercise progressions of anti-rotational and rotational movements that use resistance cable/band and medicine balls can improve one’s ability to hit the ball with more power and precision. 

Read Useful Fitness Training Tips and Drills for All Tennis Players.

Q: I take a yoga class three times a week. What other activities or exercises can I do to better my cardio that compliments the strength and flexibility from my yoga classes?

A: Yoga is great for flexibility and balance, but if you want to improve your cardio, a spin class or an outdoor boot camp class would be a great addition to your routine. For those who are unsure what cardio they should do (due to musculoskeletal injury, movement deficiency, etc.) getting in touch with a cardiovascular professional like Jonny Wright could be the best option. Cardiovascular pros can guide you to find the best cardio workout that works for you and your lifestyle.

Read Cardiovascular Exercise: More than Running.

Q: I spend about eight hours a day working at my desk. I go for walks and try to get my daily steps in, but are there other movements I should be doing to improve my health and fitness?

A: Moving more—regardless of the type of activity—is beneficial to your health. Kenneth H. Cooper, MD, MPH, Founder and Chairman of Cooper Aerobics, recommends a collective 30 minutes of cardio exercise most days of the week. For someone who is generally sedentary, working on increasing your cardio and adding strength and flexibility should be your focus. While at your desk you can do exercises like standing up or stretching at least once every hour. I recommend meeting with a personal trainer who can help determine your exercise needs and suggest ways to fit in small workouts throughout the day.  

Q: I have arthritis and want more mobility in my joints. What are some of the best exercises for me that involve little to no weight?

A: I highly recommend water activities—swimming, water walking, taking water aerobics classes, etc. The water in the pool provides resistance and a strengthening component while also having a lower impact on your joints. Marching in place, kicks and squats are also beneficial exercises.

Read our Water Aerobics: How It Benefits You and What to Expect article.

Q: I’ve set a goal to complete a marathon by this time next year. I currently walk in my neighborhood about a mile a day. How should I continue my training to accomplish my goal?

A: Take it one day at a time! On a regular mile walk, jog for 1/10 of it and see how it makes you feel. Rest your body and try again, increasing the jogging to 2/10 of the mile. Start jogging slowly every week and you will slowly progress to the 26 miles needed for the marathon. Low-impact strength training and cross-training are also important for marathon training and should be included at least twice a week.

For additional training advice, read Marathon Training Tips for Beginners.

Advice for All

The first step of creating a fitness plan is making sure it is customized for your lifestyle. “Your fitness plan should be based on your preferences,” says Parker. “Choosing exercises you enjoy doing will help you stay consistent during your fitness journey.”

For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfitnesscenter.com or call 972.233.4832.