THE WORK­OUT

Popular Mechanics (South Africa) - - The lo­cal con­nec­tion -

Func­tional train­ing move­ments are in­tended to pre­pare your body to face the ac­tual move­ment pat­terns and ex­er­tions you will en­counter in daily life. Hu­mans have evolved to be pro­fi­cient at run­ning, jump­ing, climb­ing, walk­ing, lift­ing, car­ry­ing, throw­ing and pulling. It doesn’t take a par­tic­u­larly large leap in logic to then match any phys­i­cal train­ing to those move­ment pat­terns.

The con­tribut­ing doc­tors, physi­cians and spe­cial­ists at Mayo Clinic have built a trusted brand of peer-re­viewed sci­ence. Those ex­perts have dis­tilled the ba­sic ex­er­cise pro­gramme needs to at least 150 min­utes of mod­er­ate aer­o­bic ac­tiv­ity or 75 min­utes of vig­or­ous aer­o­bic ac­tiv­ity per week, along with strength train­ing ex­er­cises at least twice a week. These guide­lines have been adopted glob­ally by govern­ment health de­part­ments and have nu­mer­ous stud­ies back­ing it up.

But that’s just a start. Pop­u­lar Me­chan­ics has taken this guide and matched it to func­tional move­ments that of­fer the big­gest re­turns on in­vest­ment and will bring about the great­est phys­i­o­log­i­cal changes. The im­por­tant thing to un­der­stand is that if it gets you breath­ing faster and gets your heart rate up, it’s an aer­o­bic ex­er­cise and will help to im­prove how ef­fi­ciently your body works with oxy­gen. Oxy­gen is the fuel that keeps the whole ma­chine run­ning; you want to tune and max­imise every breath.

Do these moves, but don’t be shy to play around with oth­ers, in any com­bi­na­tion of two or more for 20 min­utes a day or 30 min­utes five days a week at a high in­ten­sity and you’ll have all your bases cov­ered from a fit­ness stand­point.

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