A New Year’s Workout Plan to Start 2021 the Right Way

With 2020 creeping into the rear-view mirror, it’s time to start thinking about how to make movement consistent, holistic and enjoyable in 2021! The key to a successful year of movement comes down to understanding and planning. Before jumping into a weekly workout, let’s first identify five aspects of a multicomponent fitness program and get in touch with what kind of exercise gets you fired up to move.

These five training components should be a part of every workout plan in order to prevent injury and live your healthiest life.

1. Muscular Training

Increasing overall muscular fitness and lean mass (muscles, bones, connective tissue ) is essential to living a long, healthy life. Fit muscles make it possible to do everything from carrying heavy groceries to moving a couch or jumping off a curb. Building and maintaining muscle mass also increases the body’s resting metabolic rate, which means your muscles burn more calories when you are at rest. This added metabolic benefit can also help you maintain a healthy body weight.

2. Cardiorespiratory Training

Moving your body at a faster pace with regular cardiorespiratory exercise such as brisk walking, cycling or even dancing challenges the heart and lungs to control blood pressure, increase circulation and strengthen the immune system. The best exercise is the one you will do consistently, so choose an activity that you enjoy.

3. Core Training

A functional core aids in balance postural stability and limb mobility as well as strength and endurance in the muscles of the shoulders and hips  and the  front, back and sides of the trunk. Enhancing the fitness of the muscles that support the trunk  has also been shown to be an effective way to support low-back  health.

4. Mobility Training

Maintaining adequate mobility is essential for avoiding injury in both sport and life. Mobility training can help keep your connective tissue and muscles limber enough to move your joints through their full range of motion with a balance of strength and integrity.

5. Awareness and Rest

While it may be tempting to set ambitious goals at the start of a new year, it’s important to include plenty of time for rest and recovery as well. Listen to your body and rest when necessary to avoid burnout and overtraining.