Move your body right
A fitness regimen that includes elements of dance, soft acrobatics and martial arts, Movement Training, is becoming very popular
Zainab Cutlerywala, Assistant Faculty, INFS, explains, “The five basic movements as suggested by the American Council of Exercise are bending, single side movements (like climbing stairs), rotational, push and pull movements. Others categorize the movements as squatting, hip hinge (bending), push, pull, lunge, gait and twist.”
What is the one thing we do every day? Well, we move. We must use the different tools that we have to constantly evolve and grow as movers and as human beings. And that is the basic idea behind movement training.
Movement training is one of the best forms of fitness for the human body. It allows our body to function at its maximum efficiency. It does not require any additional resistance such as weights or any fitness equipment to train. The resistance caused by our body during training is all you need for this form.
The idea behind movement training is simple and that is we should train for movement first. It is focused on strength, mobility, and control but by moving in gracious patterns. “You need to come in prepared to take on new tasks, challenges, stick with the tasks, be ready to put in the work despite the frustration, fatigue, and the lengthy process towards your goals. One also needs to have the mindset of a beginner ready to learn and absorb everything that’s taught. It is a method initially inspired by capoeira, a mix of martial arts, dance, soft acrobatics, gymnastics and parkour.
“It creates a holistic approach to body movements and human patterns,” explains Robin Behl, Cofounder, The Tribe India.
As the name suggests, movement training is the ability to move your body parts efficiently. In simple terms, any activity you are involved in, be it chores at home or playing in the field or training in the gym, all of these are a part of movement training. This form of training is a limitless approach to fitness.
MOVE IT RIGHT
What makes movement training unique is the fact that this kind of training works several muscle groups at once. This resembles real-life situations rather than the movements that you perform in a gym. “For example, strengthening quadriceps muscle through a traditional method is done using a knee extension machine whereas movement training incorporates a squat movement which not only strengthens the quadriceps but many other muscles that work synchronously to move your knees and hips. As a result, you will develop strength along with mobility, core stability, and neuromuscular control. Movement training addresses muscle imbalances and asymmetries that build a strong foundation towards athletic movements as opposed to traditional weight training which attempts to build muscle volume. In athlete’s movement training not just improves their physical performance but also minimises the risk of injuries,” says Dr. Yash Pandey, High Performance Sports Physiotherapist and Founder of Peak Performance, Decathlon Partner.
One also needs to have the mindset of a beginner ready to learn and absorb everything that’s taught. It is a method initially inspired by capoeira — a mix of martial arts, dance, soft acrobatics, gymnastics and parkour. It creates a holistic approach to body movements and human patterns.
— ROBIN BEHL, Co-founder,
The Tribe India
What makes movement training unique is the fact that this kind of training works several muscle groups at once. This resembles reallife situations rather than the movements that you perform in a gym.
THE ADVANTAGE FACTOR
Movement training helps work on multiple areas of the body bringing a great balance to the body and mind. The application for this training form is universal. Anyone can incorporate movement training, be it a professional athlete of any sport or a common man. Being able to achieve a healthy lifestyle physically and mentally without the use of any equipment or a gym space is what makes this form of training unique and beneficial, especially during this pandemic. “The main benefits of movement training are increased body mobility, flexibility, it helps prevent injuries, strengthen our joints and most importantly increases the core strength which enables our body
Movement training is one of the best forms of fitness for the human body. It allows our body to function at its maximum efficiency. It does not require any additional resistance such as weights or any fitness equipment to train. The resistance caused by our body during training is all you need.
to perform better on an overall basis. It also helps one build selfawareness and confidence as we move more efficiently and effortlessly in the long run,” says Jackson Arokiaraj, Personal Trainer and Health Coach.
DO IT RIGHT
The key to movement training is simple — you never stop moving. Always be ready to learn no matter how advanced you are. There are many apps and certified coaches these days to help one start off with movement training. Keeping the pace slow in the initial days is very important as this is the phase where we learn and understand movement training. Trying advanced moves before learning them may lead to injuries. Taking an instructor’s help will set up a good base for knowledge and pace for the training. Trainers assess and provide the right kind of exercise variations that are required for you. The foremost rule for someone who is starting with the movement training is to remember to start with the basic level and not directly jump to perform advance movements because there is a good chance you may injure yourself. Also, it is effective to prepare a plan which incorporates all movements in your daily chores and then practice them accordingly. Zainab Cutlerywala, Assistant Faculty, INFS, explains, “To practice these movements, you can begin with simple chair squats, hip rotation, picking an object off the floor, and pushing a bag. Gradually move on to advanced movements, like an ape crawl or a downward dog movement.”
Movement training forms like Animal flow are fun to learn and execute. It can be practiced anywhere, at a gym, at a park or at your favorite vacation spot. The proverb “the world is your gym, and your body is the best training equipment” best explains movement training. So, let’s move.
Strengthening quadriceps muscle through a traditional method is done using a knee extension machine whereas movement training incorporates a squat movement which not only strengthens the quadriceps but many other muscles that work synchronously to move your knees and hips. As a result, you will develop strength along with core stability and neuro-muscular control. Dr Yash Pandey, High Performance Sports Physiotherapist and
Founder of Peak Performance, Decathlon Partner.