When building a fitness programme, it's important to understand the body in its multiple planes of movement. That is to say, the directions in which we function and can produce force.
These functional movement patterns are the foundations to the way we move in our daily lives, and come in the form of 7 key patterns: push, pull, squat, hinge, lunge, twist, and walk.
A well-rounded and healthy fitness programme will include all of these patterns. In this series, I examine each of these patterns on their own. This post will look at the gait pattern.
What is the 'gait' Pattern?
For the majority of people, the gait, or walk, is the functional pattern we use the most. It combines pushing, pulling and twisting to propel ourselves forward.
To some extent, the pattern uses pretty much every muscle we have, from the bottom of our feet to out shoulders. However, the primary muscles engaged are:
The quadriceps (front thigh muscles)
The hamstrings (rear thigh muscles)
The gluteals (rear hip muscles)
The gastrocnemius and soleus muscles (rear lower leg muscles)
The core muscles (front, side and back)
How can I train the gait pattern?
Because of the number of muscles and movement patterns involved, targeting individual muscles of the legs, core and upper body can all aid in improving the gait pattern. The following examples focus on the pattern overall:
Continuous/random/interval walking/jogging/running/sprinting
Loaded carries (e.g. Farmer's walk)
Agility ladder drills
WHAT's the best gait exercise?
As the gait pattern is the functional movement we have the most practice in, almost any gait exercise is suitable for the majority of people.
For many, continuous jogging sessions are about as much of the pattern as they want to incorporate into their training, and this is by no means a bad thing – it's a very good means of improving aerobic capacity. However, if you're finding jogging a bit dull, interval training with periods of walking, jogging and sprinting can be more interesting. This kind of training is also very good for training other facets of our cardiovascular fitness which are often forgotten about, such as our anaerobic fitness.
Loaded carries, both bilateral (a weight in both hands) and unilateral (a weight in one hand) versions of the exercise, not only test your cardiovascular fitness but, when performed correctly, improve posture and core strength.
If you have the equipment available, agility ladders are great for improving coordination and, as you might expect, agility. They can also be a lot of fun for those that have never used them before.
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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