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Burn with Kearns: What is Dynamic Fluid Resistance Training? – Kevin Kearns
by Kevin Kearns, contributing writer on exercise and fitness
What is DFRT ? (Dynamic Fluid Resistance Training) – And Why will it benefit me over 40 plus?
Now believe me when I first heard this term I said, huh? 15 years ago we used to use a 5 gallon water jug with the handle for a kettlebell that was the closest we came to. Then I found out the creator of this awesome training tool was a Texas firefighter. He based his design on a battering ram to break down doors. I thought this was ingenious, and you will too if you try it out.
Unleashing the Power of Water Workouts for the 50-Plus Market
As we age, maintaining strength, flexibility, and overall fitness becomes even more important. Water-based workouts offer a safe and effective way to achieve these goals, leveraging the unique properties of water for both resistance and support. One powerful tool in this realm is dynamic fluid resistance training (DFRT), which uses water to enhance your workout in ways that traditional weight training cannot.
Why Water?
Water has long been regarded as one of nature’s most powerful and versatile elements. Its resistance is gentle yet effective, making it an ideal medium for those over 50 who want to improve strength, balance, and flexibility without putting undue stress on joints. When using tools like the Surge, a tubular piece of equipment filled with water, your body must constantly adjust to the shifting movement of the water. This forces your muscles to work harder, particularly stabilizer muscles that are often overlooked in traditional workouts.
Dynamic Fluid Resistance Training (DFRT)
DFRT is a technique that incorporates water-filled equipment to challenge the body in multiple ways. Unlike static weights, water is constantly moving, requiring your muscles to stabilize and react. This not only strengthens your primary muscles but also engages secondary and stabilizer muscles, leading to better functional fitness, balance, and coordination.
For the 50-plus demographic, this type of training can be especially beneficial because it reduces the risk of injury while still providing an intense and effective workout. You can push your cardiovascular and muscular endurance to new levels without the high impact that comes with traditional forms of resistance training.
The Benefits of Water-Based Workouts for 50+
- Low Impact, High Reward: Water workouts place minimal stress on the joints, making them ideal for people with arthritis or joint issues. The resistance of the water enhances muscle engagement without the jarring effects of lifting weights.
- Improved Balance and Stability: As we age, maintaining balance becomes critical to preventing falls. DFRT helps improve stability by forcing your body to constantly adjust to the movement of the water, strengthening the core and improving coordination.
- Enhanced Flexibility: Water workouts allow for greater range of motion due to the buoyancy of water, which reduces the strain on muscles and joints, making it easier to stretch and move freely.
- Cardiovascular Health: Incorporating water resistance into a workout elevates heart rate without the harsh impact on your body, providing an excellent cardiovascular workout that’s easier on the heart.
- Full-Body Engagement: Unlike traditional strength training, DFRT forces you to engage your entire body to control the movement of the water, leading to more efficient workouts that target multiple muscle groups at once.
Water-Based Exercises for the 50-Plus Market
Here are some water-based exercises using the Surge that are especially beneficial for individuals over 50:
- Squat Curl and Press: Stand with your feet shoulder-width apart, gripping the Surge. As you squat down, curl the Surge to shoulder height, then press it overhead. The water’s movement will add an extra challenge to your balance and coordination.
- Lateral Lunge: Hold the Surge at shoulder level and step sideways into a lunge. Try to keep the water as still as possible to challenge your stabilizer muscles and improve balance.
- Single-Leg Row: Stand on one leg while holding the Surge in front of you. Pull the Surge towards your chest and slowly lower it, engaging your core and leg muscles to maintain stability.
- Pile Driver: Lower the Surge vertically to the ground, then lift it above your head. Alternate lowering each end to the ground to strengthen your shoulders, back, and core.
- Sprawl: Hold the Surge in both hands and push it forward as you lower yourself to the ground, shooting your legs back into a plank position before returning to standing.
Conclusion
For the 50-plus market, water-based workouts, particularly DFRT, offer a unique combination of low-impact resistance, flexibility, and cardiovascular benefits. Incorporating tools like the Surge into your fitness routine can help you stay strong, balanced, and healthy well into your later years, all while reducing the risk of injury. Dive into the power of water training and take your fitness to the next level!
This version focuses on the benefits relevant to an older demographic while maintaining the technical aspects of the workout program.
Be relentless in your pursuit to help other people!
Coach Kevin Kearns
https://burnwithkearns.com/services/personal-training
PS Join us in Melrose Mass for our next Self Defense 4 U workshop!
And /or bring us to your location for your next corporate event .
Better to have self defense and not need them, then to need them and not have them!
Check out this quick video from our new online BWK personal training/education platform featuring a challenging Surge exercise with about 30 lbs of water. This workout targets your wrists to your core, offering an alternative for those with limited wrist flexibility for burpees. Enjoy the movement and the benefits it brings! – Coach Kearns
PS – Looking to enhance your fitness program and overall health? Reach out via email at [email protected] or DM for more details on our new app and online training/education platform. We’re real coaches dedicated to tailoring programs to meet your specific needs, not AI-based. We are authentic!
Kevin Kearns
BS FMS
Wellness Transformation Coach
Corporate Wellness Provider
Anti bullying Specialist
Self defense Instructor
Author
5084048503 direct
www.BurnWithKearns.com