How to fight the hunchback of Notre Dame syndrome?
Yes, I love the steps! If you trained with me you know that.
Not just because it increases your heart rate burning more calories or burns your thighs like hell.
Actually, I love steps to fight one of two problems motor control related: no bum! Yes, weak glutes.
After all, who doesn’t like to look good on those jeans?
What’s happening?
Sitting down all day makes you (or the odds are high) Hunchback of Notre Dame for life.
How long are you sitting a day at work?
So now, please put down your phone, take a break from work and give me 20 steps. Squats also fine.
Doing it so improves and activates your posterior lower body muscle groups, mostly your glutes, responsible to extend your hips for instance. It’s the solution for the atrophy caused by the inactivity of sitting down position.
What to do now?
So if you feel included on this target please choose any of the following activities to fight back this issue: step dancing lessons, stair climber, doing stairs at outdoor parks and kickboxing are great examples. Start including one of the mentioned activities progressively on your training program and you’ll be fine.
I’m guilty regarding my background: kickboxing is a great way not only to maximize your glutes (on the legs techniques mainly) but also ticks many boxes: social aspect, nervous system recruitment as you are obliged to be focused at all times and react, speed and skill, as well cardiovascular and muscle endurance and power.
And please: if you’re a girl and do the stair climber at the gym don’t do those atrocities where you’re almost lying on the machine. Even more, if you’re a woman over 50.
Here’s why:
Let me tell you why: that equipment resembles taking the stairs instead of the elevator pattern. You want to be on a vertical stance stepping up and down and with hands off the handles ideally.
This way you make sure it’s functional (this term again) making your body adapt, apart from that your heart rate will increase and your arms will have to move back and forth to maintain balance (progression needed). Perfect for older individuals.
For a younger woman, a good tip is performing it on an interval training method: a great way to boost your workout. Try it alternating higher intensity level for 2 minutes and lower intensity to recover for a minute. This is one set. Start off with 2-3 sets and progress.
Get your favorite music and allez! I wish you happy training and hope I helped you with this article.
Stronger, Healthier, Happier!
