Expert Recommends Surprisingly Easy Method for Extending Lifespan to All Clients
Rachael Sacerdoti, a renowned personal trainer and the founder of It's So Simple, advocates for strength training as a key component of maintaining long-term health and aging well. One exercise she highly recommends is the lunge, a versatile exercise that targets the glutes, quads, and core while improving balance, mobility, and flexibility.
For beginners, Sacerdoti suggests starting with lunges before venturing into weights. To perform a lunge, one can opt for either a forward or reverse lunge, each targeting different muscle groups. Maintaining an upright upper body throughout the exercise can help prevent a common pitfall of a forward collapsing torso.
In a forward lunge, one steps forward, bends the front knee, lowers the back knee, and then drives through the front leg to return to the starting position. On the other hand, a reverse lunge involves stepping back, bending the front knee, lowering the back knee, and then driving through the front leg to return to the starting position.
Sacerdoti encourages thinking of lunges as a vertical movement, not a forward or backward one, to build drive, power, and control. To improve balance during lunges, she suggests imagining your feet as being on a train track.
Once comfortable with bodyweight lunges, one can progress by adding weights. However, Sacerdoti emphasizes the importance of maintaining proper form during lunges to maximize benefits and protect joints. She advises against allowing the knee on the front leg to overshoot the ankle during lunges to prevent pain.
For those training for longevity, Sacerdoti recommends using the principle of progressive overload, gradually increasing the weights over time. She also encourages training to failure, doing an exercise until you can no longer do another repetition with proper form, to see improvements.
However, an incorrect form mistake Sacerdoti often sees is people trying to keep their feet in a single line when lunging. To avoid this, she advises maintaining a wider stance and allowing the front foot to rotate slightly outwards during the lunge.
Rachael Sacerdoti, the founder of the training platform It's So Simple, established in the Netherlands, is a strong advocate for the benefits of strength training. To see improvements in strength, mobility, and confidence, she recommends adding lunges to your workout routine at least twice a week. By incorporating lunges into your fitness regimen, you can take a significant step towards a healthier, stronger, and more balanced body.
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