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Burn with Kearns: Why instability training matters, especially over age 50 – Kevin Kearns
by Kevin Kearns, contributing writer on exercise and fitness
Why Instability training Matters? Especially over 50
For individuals over 50 looking to get in shape, it’s crucial to focus on building functional strength that translates into real-world movements. This is where the “Burn with Kearns” system becomes particularly beneficial. It emphasizes functional, instability-based training that mirrors daily activities and can enhance both fitness and quality of life. Here’s why it’s particularly effective for those over 50:
The Importance of Functional Strength
As we age, maintaining muscle mass, flexibility, and coordination becomes increasingly essential to prevent injuries, improve balance, and preserve independence. Traditional strength training, like lifting weights or using machines, may increase muscle mass but often neglects real-world functional strength, which is vital for movements like lifting groceries, getting up from a chair, or maintaining stability on uneven surfaces.
The Burn with Kearns system promotes instability training through exercises using everyday items like water jugs, tires, and sledgehammers. These exercises not only build strength but also work on coordination, balance, and joint stability, which are especially important as people age.
Why Instability Matters
Instability training, like that used in the Burn with Kearns program, introduces dynamic challenges that mimic real-life situations. This type of training forces the muscles to stabilize the body, improving proprioception (your body’s ability to sense its position and movements). Proprioception often declines with age, making functional strength even more crucial.
The instability from objects such as a sloshing water jug engages core muscles and improves overall coordination. For example, jug swings (similar to kettlebell swings) or jug get-ups increase the need for core stabilization and body awareness. This type of training improves your ability to react quickly, which is beneficial for preventing falls.
Burn with Kearns: Practical, Budget-Friendly, and Effective
One of the standout features of the Burn with Kearns system is that it doesn’t require expensive equipment. Many exercises use everyday items like a water jug, tire, or sledgehammer. These items, while inexpensive, offer a high level of instability that challenges the body in new ways and stimulates muscle growth, flexibility, and functional strength.
For instance:
- Jug Swings mimic kettlebell swings but are performed with a water jug, creating more instability as the water shifts, requiring additional muscle engagement.
- Tire Lunges combine the core and lower body engagement, improving not only leg strength but also spinal stability.
- Sledgehammer Renegade Rows challenge wrist strength and balance, both of which are critical as we age to avoid injury.
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Real-World Application and Aging Gracefully
The purpose of functional strength is to ensure that you’re capable of handling everyday tasks and physical challenges with ease. As the Burn with Kearns system focuses on exercises that mimic real-life movements, it’s particularly suited for those looking to maintain or even improve their ability to perform everyday activities like lifting, pushing, pulling, and twisting.
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Functional strength training also helps in mitigating common age-related issues such as arthritis, back pain, and joint stiffness. By regularly incorporating instability exercises like jug rows or tire twists, you not only strengthen muscles but also enhance joint mobility and flexibility, which often decrease with age. workout vid p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px ‘Helvetica Neue’; color: #dca10d}
Conclusion
For anyone over 50 looking to improve their fitness and overall health, it’s essential to adopt a workout routine that prioritizes functional strength, flexibility, and balance. The Burn with Kearns system offers a practical, cost-effective solution to achieve this by focusing on instability training that mimics real-world movements. Not only will this help you get stronger, but it will also improve your everyday life, making activities feel easier and helping to prevent injuries. Plus, the minimal equipment required means it’s accessible to everyone, regardless of budget or fitness level.
Be relentless in your pursuit to help others achieve health !
Coach Kearns
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Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns
Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.