Apart from the squats: it is time to make their way to greatness.
Austin Head, a coach in Life Time Fitness Club in New York, said that the exercise of the lower body is a simple but powerful way to increase his general health, and has the credentials to test it.
The 30 -year -old fitness has the worldwide guinness record for most of the lunge in an hour for men, along with the farthest distance traveled by the lunge at that time.
Fortunately, you do not need to produce 2,825 lunge in 60 minutes for your body to harvest the rewards.
Head told the publication how many lunges he should point to each age group and offered advice for those with knee that still because to stay strong and mobile.
But first: the loss in the lunges
There are many variations of lunge out there, but today the focus is in the lunge.
This dynamic movement begins by advancing with the right leg, bending both knees and lowering the rear knee to the floor while keeping the chest and the core committed.
Then, push through your front foot to re -unite your feet and repeat on the left side. Unlike stationary lunge, this version keeps it in the future, one step at the same time.
A step in the right direction
The lunges do much more than leaving the thighs burning.
“Strengthen each muscle group at the bottom of the body, as well as in its nucleus,” Head said.
According to the coach, being able to perform lunge is a strong sign of solid resistance at the bottom of the body, healthy joints, good balance and coordination.
“In addition to increasing their strength, the lunges are excellent to improve stability and cardiovascular system, in exchange for helping him with everyday movements, such as walking and running,” Head said.
Lunging through ages
The amount of lunge that should be able to knock out is not a unique size. Change with every decade.
As we age, the lunges can begin to feel more difficult to complete thanks to natural changes such as reduced muscle mass, flexibility and balance. But the movement can help real to fight those same problems.
In every decade, Head said, he must point to these numbers:
- 20s: 40 in total (20 on each side)
- 30s: 30 in total (15 on each side)
- 40s: 20 in total (10 on each side)
- 50s: 10 in total (5 each side)
- 60s: 8 in total (4 on each side)
“If you can do this, you are likely to have a high quality of physical life,” Head said.
Improving one step at a time
If you cannot make the minimum number of lunge recommended for your age group, do not scare.
“Everyone’s body is different, so there is no established number to be exactly,” Head said. “The lunge require a lot of strength and stability, especially those lunge to walk, but this is a good guide on how many should be able to do at their age.”
If you are staying short, the head recommended constantly practicing to develop your strength.
“When I began to train for the world record of Guinness, I could not overcome it. But after years of practice, I could complete 2825 lunge in an hour,” Head said. “Anything is possible if you are consistent!”
Tips for pain without pain
The head frequently works with customers who have bad knees, and for some, the lunges can trigger the pain in the joints. If that sounds like you, don’t throw the tawel yet.
“Talk to your doctor about adding a collagen supplement to your diet,” Head said.
Recommend the main collagen peptides of Life Time to improve the health of the joints and support muscle recovery.
Head also suggests seeing a physiotherapist to identify the cause of discomfort and find a potential solution.
If you still have pain, Head recommends modifying your lunge by reducing how low your knee goes to the ground.
“You still work on all the same things, [you] I just won as much force as limiting its range of movement, “Head said.
If the lunge are not yet yours, Head said that there are alternatives, such as steps, that work similar muscles.
And if you need more direction, Head led more than 20 classes a week in Lift Time places throughout the city, including several classes centered on the body with lunge. There are also many virtual training with lunge in the Life Time application.