Why Working Out to Look Good is Old News

And why you should focus on moving well and feeling good!

The fitness industry has convinced us that looking good should be your top priority: Fitness models, Instagram influencers, “5 Exercises to Get the Perfect Beach Bum”, and “How to get Xtreme Biceps” have all convinced us that the end goal of Physical Exercise is aesthetics.

Let’s talk about why that’s wrong and why you should prioritize movement!

What is Movement?

To simplify, let’s look at the definition of Physical Activity:

“any bodily movement produced by skeletal muscles that result in energy expenditure” — Caspersen et al. (1985)

A recent definition gives a more holistic meaning;

“Physical activity involves people moving, acting and performing within culturally specific spaces and contexts, (…) influenced by a unique array of interests, emotions, ideas, instructions and relationships” —

Piggin, 2019

In simple terms, “any bodily movement” is Physical Activity. Therefore, to move is to be active, but we are not machines; We move because we feel, think, and relate to things and people around us.

We move with purpose.

A brief introduction to planes and axes of movement

Planes and axes are imaginary lines that describe movement. There are three planes and three corresponding axes. Think of them as the X, Y and Z for humans.

Image Copyright - BBC

Planes of movement

1. Sagittal Plane: Divides the body into left and right, describes flexion and extension: squats, bicep curls and deadlifts.
2. Frontal Plane: Divides the body into front and back, describes abduction and adduction: jumping jacks and lateral lunges.
3. Transverse Plane: Divides the body into upper and lower halves, describes rotation: twisting, throwing and spinning motions.

Axes of movement

1. Frontal Axis: Runs perpendicular to the Sagittal plane; flexions and extensions rotate on this axis.
2. Antero-posterior Axis: Runs perpendicular to the Frontal plane; abductions and adductions rotate on this axis
3. Vertical Axis: Runs perpendicular to the Transverse plane; rotations occur on this axis.

Consult this BBC article for a simple but more in-depth explanation.

Most human movements involve all three planes.

Let’s look at walking, the basis of human locomotion and possibly the most fundamental movement pattern we do every day.

If we were to observe it simplistically, we would conclude that walking is a combination of flexions and extensions that propel us forward. Therefore we would be moving in the sagittal plane, but gait is more complex than that.

Pay close attention to the GIF, specifically to the top view.

Human gait animation

Do you see it?… Rotation!

Rotational Movement

And its involvement in fundamental movement patterns.

Let’s characterize these by movements essential to human survival:

Locomotion:

• Walking
• Running
• Climbing
• Swimming
• Jumping

Combat:

• Punching
• Kicking
• Swinging
• Throwing

All of these, apart from jumping, heavily rely on rotations in the transverse plane for force generation and optimal biomechanics.

Side view of throwing biomechanics

So why don’t we practice these motions?

According to this study, American adolescents spent 8.2 hours per day sitting, and adults spent 6.4 hours per day sitting. You’ll find many other studies that point to a much higher average time spent in sedentary behaviour. But this is an issue for another time.

Even when you go to the gym, most exercise machines focus on movements in the Sagittal Plane and are made to “isolate” muscles or muscle groups.

Free-weights, cable machines, elastic bands and other gym equipment are more versatile and allow for more complex movements. Still, most people will use them for the same old flexion & extension exercises.

This paradigm comes from traditional strength training and bodybuilding, disciplines whose primary goal is increasing maximum strength and muscle mass. These objectives are poorly adapted to most people in daily life.

Isolating muscles or muscle groups

The human body is a highly complex system composed of various subsystems that are all dependent on each other for optimal function.

So why treat the musculoskeletal system differently?

“Fascia is a three-dimensional network of connective tissue that surrounds every soft tissue and bone, making the body an inter-connected functional system.” — Gray Institute.

All our muscles are, in some way, interconnected. They do not function in isolation; they act as a whole network working towards one goal: Movement!

So what you can you do?

• Next time you hit the gym or plan a workout think more about movements and less about muscles.
• Focus on rotational motions that engage your whole body.
• Use the fundamental movement patterns as a guide.
• Work on thoracic mobility through extension and rotation as we’ve become dysfunctional in the thoracic spine.
• Focus on athleticism and aesthetics will follow.
• But above all remember:

We are designed to move!