Top 5 Benefits of Total Body Training
I’ve been in the fitness industry going on 21 years. A lot has changed since then, both in the industry itself and for me, personally. My goals both in life and fitness are different, as you would guess they would be, comparing a 23-year-old and 44-year-old. Marriage, three kids, and operating a business can do that to you. Back then my training goals were that similar to an athlete. I wanted to get bigger, faster, stronger. I would often train splits of different body parts each day, focused on one muscle group per training day. Fast forward 21 years, life has changed, and I need to be more efficient with my time to manage and enjoy all aspects of my life. Incorporating total body training is not only efficient by also aligns with my fitness goals now: be leaner, be more mobile, be stronger, and improve my conditioning. Here are my top 5 benefits of total body training:
More efficient caloric burn
As I’ve mentioned, efficiency is key to my life, and total body training is just that when relating to burning calories. You burn more calories the more joints and muscle groups that you involve. Major muscle groups working together in compound movements require more energy to coordinate the movement, can move heavier training loads, and provide more oxygen to working muscles compared to single joint movements.
Increase in functional strength
Functional strength training should involve movements that mimic the psychological demands of daily life. So, I would doubt that a chest day that involves chest fly’s, bench press, incline press, and decline press will prepare for your daily demands in life, unless you have a bench press competition that day. However, super setting a single arm press with an RDL, followed by cycle jumps can mimic the psychological demands of daily life by improving your balance, coordination, and conditioning, as well as strength.
Improved aerobic capacity
Total body training requires sustained physical effort and the use of oxygen. Hence this type of effort strengthens your heart, improve blood circulation, and improves the body’s ability to efficiently use oxygen. Also, the increase in heart rate required in total body training can help reduce resting heart rate over time. As a result, endurance and energy levels will improve.
Increase in mobility, stability, and coordination
Total body movements and workouts require your body to involve more muscle groups. Hence it will also require your body to be more mobile, stable, and coordinated to do the movements correctly. These demands put on your body will also improve your neuromuscular connection.
Lower risk of injury and overtraining
The training volume required for split body training can be overwhelming. So much volume focused on a particular muscle (and subsequent joint) may lead to stress and injury. Total body training allows you the opportunity to incorporate the proper training volume you need to see the benefits of exercise but not put too much stress on a particular muscle group or joint. This will in turn allow you to train more in a given week.
So, be sure to take advantage of the benefits of total body training. When executed properly, total body training can build strength, stability, mobility, conditioning, as well as make your workout more efficient and effective, regardless of fitness level.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
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