Looking to take your workout routine up a notch? <\/p>\n
There\u2019s one exercise that combines high-intensity resistance training and bursts of cardio in one. Using surprisingly simple movements, this method builds strength, power and endurance \u2014\u00a0but it’s also easy on the joints.<\/p>\n
It requires a tool that may get overlooked at the gym: a sled.<\/p>\n
Here’s why you should embrace your inner Balto:<\/p>\n
Trainer Tip of the Day: Try a Weighted Sled<\/p>\n
Sled training <\/a>involves pushing, pulling or dragging a weighted sled across turf, James McMillian<\/a>, Start TODAY trainer<\/a> and president of Tone House, previously told TODAY.com.<\/p>\n We’re not talking about the kind of sled you use on snow days. This specialized tool has a base with a loading bar for weights and upright posts with handles. Weight plates are loaded on to create resistance, says McMillian, and you either push or pull the sled over a certain distance or time interval.<\/p>\n “When you push the sled, you\u2019re leaning forward and driving (it forward) through the ground, which intentionally targets the quads, calves, glutes and core,\u201d McMillian explained. Sled pushes also engage the shoulders and chest.<\/p>\n When pulling or dragging the sled \u2014 either using straps or a TRX trainer \u2014 it “lights up” the hamstrings, glutes, biceps and upper back muscles. “Backward sled drags are (also) great for strengthening the knees,”<\/a> McMillian explained.<\/p>\n Why It Matters<\/p>\n Mixing sled pushes and pulls <\/a>will give you an intense, full-body strength training and cardio workout in a short period. <\/p>\n Sled work builds lower body strength and explosive power. At the same time, it gets your heart rate up to boost cardiovascular endurance and burn a lot of calories.<\/p>\n \u201cIt\u2019s a very effective piece of equipment. … There’s no momentum or cheating involved \u2014 the harder you push (or pull), the more work your body has to do,\u201d McMillian said.<\/p>\n Sled training is one of Al Roker\u2019s favorite routines<\/a> because it allows him to get a more efficient workout in less time.<\/p>\n You can customize the weight, distance or speed to suit your goals. \u201cSleds are so valuable (because) they are fully scalable. You can add heavy weight for elite athletes or keep it light and focus on controlled movement for beginners,” McMillain noted.<\/p>\n Sled training is also easier on the joints than traditional lifting. <\/p>\n