When it comes to adding challenge to workouts, there are many different variables for in-home and virtual personal trainers to adjust: load, speed, structure, and balance, to name a few. However, one of our personal favourites is the less popular (yet still highly beneficial) variable of direction. 

At Nielsen Fitness, we use dynamic, directional adjustments to ensure our clients are strong and supported in as many ranges of motion as possible. In this blog, we’ll discuss the basics of what directional training is, its benefits, and how you can implement different planes of motion into your workouts.

USING DYNAMIC DIRECTIONS

There are three different planes of motion: the sagittal, frontal, and transverse plane. “Dividing the body into left and right halves using an imaginary line gives us the sagittal plane. Any forward and backward movement parallel to this line occurs in the sagittal plane.

With the same imaginary line, divide the body into front and back halves and you have the frontal plane. Any lateral (side) movement parallel to the line will occur in the frontal plane.

Last, but certainly not least, we have the transverse plane, which divides the body into superior and inferior halves. Movement parallel to the waistline, otherwise known as rotational movement, occurs in the transverse plane” (ACE, 2017). Dynamic, directional training is the implementation of varying planes of motion into workouts.

THE BENEFITS

Changing an exercise’s plane of motion challenges your stabilizers, tendons, joints, and primary muscles in new ways. It’s a fantastic tool to ensure your body is strong and prepared to move in different ranges. If you’re accustomed to only moving in one basic direction, your body is less prepared for missteps. 

For example: if you slip on ice or trip on uneven train, you’re not always going to fall in a predictable manner. You’re much more likely to catch yourself safely if you prepare to react in as many directions as possible. This is an extremely important skill for everybody, but it’s particularly important for our older adult clients who have a higher risk factor for falls. “Falls account for one of the most common and serious issues contributing to a disability, especially among elderly individuals” (National Library of Medicine, 2023). 

Directional training is also key for athletes requiring agility. Sports like hockey, soccer, and basketball require quick changes in every plane of motion to dodge opponents and hit targets. 

OUR TIPS 

Before diving into more challenging directional training, it’s important to have a strong base of strength. Typically, our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal trainers everywhere) will start with the sagittal plane, as our bodies are most accustomed to moving forwards and backwards. Think reverse or forward lunges, burpees, or inchworms (walkouts). From there, we’ll introduce the frontal plane with movements like lateral lunges and lateral walks. 

Finally, we’ll move on to the most challenging plane of motion, the transverse plane, with rotational movements like wood-chops and curtsy lunges. That said, this progression varies. Nielsen Fitness programs are always tailored to each client’s fitness level, lifestyle, possible contraindications, and specific goals.

FINAL THOUGHTS

Interested in learning more about directional training and how you can use different planes of motion in your workouts? Our team members can design you a program that does just that. We work with clients of all ages and fitness levels, but we specialize in older adult fitness to maximize safety, longevity, and quality of life. Request your free initial consultation and mini workout with Nielsen Fitness, here.