Within the functional training paradigm encompassing 8 key elements of fitness, one stands out as paramount, particularly in my humble assessment: locomotion.
Reflecting on my tenure as a consultant for Tufts Medical Bariatric Surgery, I recall a pivotal lesson imparted by the lead exercise physiologist: “Move to Improve.” Regardless of surgical interventions aimed at weight loss, the imperative of movement persisted as a cornerstone for weight maintenance, and the enhancement of both healthspan and lifespan.
From a functional training perspective, I hold a particular affinity for the agility ladder. Its allure lies in its portability, adaptability to all skill levels, and its efficacy in enhancing foot coordination and kinesthetic awareness—our sense of body positioning in space. As we mature, this kinesthetic awareness tends to diminish, necessitating proactive efforts to maintain it. Irrespective of one’s chosen fitness regimen, locomotion emerges as an indispensable component for sustaining vitality.
It’s not uncommon to witness individuals opting for early retirement, only to succumb to sedentary lifestyles and subsequent health deterioration. The adage, “move to improve,” echoes resoundingly here. While traditional warm-up methods like treadmill or elliptical routines effectively prime muscles for exercise, they often fall short in preparing individuals for the dynamic demands of daily life.
In my practice, I prioritize functional warm-up routines, utilizing the agility ladder, supplemented with boxing, Muay Thai footwork, and Filipino stick (kali) fighting techniques. Beyond merely elevating heart rates, these activities cultivate essential agility—a skill with far-reaching implications for everyday functionality. By integrating such practices into our warm-up protocols, we not only promote cardiovascular health, but also equip individuals with the agility necessary to navigate life’s myriad of challenges, with grace and resilience.
This element, or better known as the “pillar” of human movement, exists every day and needs to be put into every regimen, in my professional opinion. It is very simple to add 5 -10 minutes of agility work, or “locomotion,” to your fitness programming. Even without an agility ladder, one can mimic these movements, even in a hotel room, while being a “road warrior“ for work. As well, we should take a page from our children, and “play” more often.
Whenever I run a workshop or class for children, they all tend to love the agility ladder, without me even telling them the benefits of this element of fitness. So, my suggestion is to take some of these drills from this article and incorporate them, today, into your fitness regimen.
Be Relentless
Coach Kevin Kearns
