For a month, I adopted the 3-2-1 method to enhance my strength, flexibility, and cardio fitness; this is why I continue to follow it.
New and Improved: Here's a fresh take on the popular 3-2-1 workout method that's been going around on social media. It's a combination of three days of strength training, two days of Pilates, and one day of cardio.
I, a dedicated mom, have struggled to maintain a consistent workout routine after having a child nearly two years ago. My old love, running, took a hit due to some post-pregnancy body adjustments. Intrigued by the 3-2-1 method, I decided to give it a shot and see if it could spice up my workout life once more.
Let me tell you, it didn't disappoint! After just a few weeks, I started feeling stronger, and my love for running was rekindled. I reached out to Whitney Houlin, a NASM-certified personal trainer and director of training and fitness at WeGym, for some pointers on how to get the most out of the 3-2-1 method.
"The 3-2-1 method offers a fantastic balance of strength, mobility, and cardiovascular endurance without overloading any one aspect," Whitney explained.
Here are her top tips for making the most of the 3-2-1 method:
Strength Training: Focus on progressively overloading your muscles by adding weight, reps, or intensity over time. Make sure you're hitting all major muscle groups.
Pilates: One of the perks of Pilates is its adaptability. Use it for active recovery, core engagement, and mobility work. Experiment with different styles like mat or reformer Pilates, depending on your preferences and resources.
Cardio: Choose an activity you enjoy and suits your goals. Whether it's steady-state for endurance, HIIT for a metabolic boost, or a fun activity like dance or hiking, find something that motivates you!
Recovery & Nutrition: Prioritize proper sleep, hydration, and protein intake to support your training and recovery.
Ear to the Ground: Pay attention to your body. If you're feeling too drained, scale back or take an additional rest day if needed.
Whitney is a Utah-based personal trainer and mom of three girls with over a decade of experience in the fitness industry. She is certified as a personal trainer by ACE, a group fitness instructor by AFAA, and holds 11 other format certifications, ranging from kettlebells to Pilates and barre. Aside from teaching at the gym, she serves as the Director of Fitness and Training for WeGym.
After testing out the 3-2-1 method for a month, I have some insights to share:
Time Management: Balancing a busy life with workouts, parenthood, and social engagements can be a trial.
Home Workouts: When life gets hectic, a quick 30-45 minute Pilates or weight session at home can be a lifesaver!
Strength Gains: I'm no longer scared of the weight section at the gym. Handling my growing toddler feels effortless, and a recent move (with plenty of heavy lifting) felt like cake!
Posture Improvement: After endless hours hunched over a desk, strength and Pilates sessions have been a godsend for my posture.
Cardio & Weights: A weight session the day before a run can leave your legs feeling leaden!
Overall, I found the 3-2-1 method a challenging yet enjoyable way to revitalize my fitness journey. It's ideal for those returning to physical activities after an injury or extended break. As Whitney noted, the combination of strength, Pilates, and cardio builds strength without increasing the risk of injury or inducing boredom. Armed with newfound physical strength, I can finally hit the pavement again with renewed vigor!
The 3-2-1 method's flexibility was a major plus, allowing me to adjust workouts based on energy levels and hectic family schedules. I'm looking forward to continuing the 3-2-1 method as my long-term workout plan.
- Whitney Houlin, a NASM-certified personal trainer, emphasizes the importance of progressively overloading muscles during strength training, ensuring all major muscle groups are targeted.
- When life becomes hectic, performing quick home workouts such as Pilates or weight sessions can be beneficial, serving as a lifesaver for time management.
- Incorporating strength training into a workout routine has significantly improved the speaker's ability to handle everyday tasks, including caring for her growing toddler, and made heavy lifting feel effortless.
- Combining Pilates and strength training has positively impacted the speaker's posture, alleviating the discomfort caused by long hours spent hunched over a desk.
- The speaker discovered that performing a weight session the day before a run can result in leaden legs, highlighting the need to consider the sequence of workouts to maintain optimal performance in fitness-and-exercise activities like cardio and strength training.
