What does Unilateral Training do for Me?
February 4, 2021
Written By: Coach James We know that Unilateral training is using a single limb, as opposed to bilateral, that uses both limbs simultaneously. That is great, but why bother, what can be gained from unilateral training?
One of the biggest benefits of unilateral training is that it helps to decrease the imbalances in muscles from side to side.
We all have a dominant side, and by training one side at a time, we can overcome those imbalances and create more symmetry in the muscles. While that is a huge factor for choosing to perform unilateral work, it is certainly not the only reason!
Here are some of the many benefits of Unilateral training:
Improves Core Strength
A strong core is important in so many ways. It is our base of power, stability and strength and helps us to move in all three planes of movement. A strong core improves our posture, mobility and our general wellbeing. Our locomotion is dependent on our core. When we perform single arm or single leg movements we challenge our core by using it as a stabilizer in those movements.
Rehabilitation (injury reduction)
When we perform unilateral movements on one side, we are stimulating the muscles on the other side also. This is called Cross Education of the muscles (Green and Gabriel, 2018). This occurs because the neural pathways that are used for the primary unilateral exercise also stimulate the same muscles on the other side of the body.
This means that if you have an injury that you are trying to recover from, unilateral training will allow you to continue to train and still build strength in the affected area.
Avoid Overtraining Dominant Side
When we perform bilateral exercises, such as the deadlift, or back squat, one side may feel more sore than the other, this is because the dominant side did most of the work. This prevents the weaker side from catching up and developing at the same rate. Another issue that may arise is that different muscles get recruited on the weaker side that we did not want to use. By training the muscles unilaterally, the imbalances from side to side are reduced and the dominant side is less likely to take over during a bilateral lift.
Improves sport specific performance
Most sports require constant changes in direction, explosive power, stability, strength. By adding unilateral training to the workout schedule, all of those skills are addressed and improved on both sides equally, therefore improving performance on the field/ice/court.
Improved Body Composition
By training unilaterally, you create symmetry in muscle growth and have a more well rounded body composition.
The benefits of unilateral training are tremendous for not only our performance in the gym or sports arena, but in our daily lives as well. Allowing us to move through our daily lives with greater confidence and ability. Add unilateral training to your workouts and see your results skyrocket!
Are you ready to start your journey to a stronger and healthier self? Coach James can help! Email him today at james@degreefitnessseaforth.com
to book your Free No Sweat Intro!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
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