The latest fitness trend, known as “quadrobics,” encourages individuals to exercise using all four limbs, mimicking animal movements. According to Professor of Exercise Physiology at Anglia Ruskin University, this unconventional workout is gaining traction on social media and promises to engage multiple muscle groups effectively. Proponents assert that by running on all fours, participants can activate muscles throughout the shoulders, arms, legs, back, and core.
While quadrobics sounds appealing, its effectiveness compared to traditional workouts is still under scrutiny. Existing research indicates that increased muscle engagement during exercise generally enhances cardiovascular fitness and overall health. For instance, studies have shown that running provides greater improvements in cardiorespiratory fitness compared to cycling, primarily because running engages more muscle groups. Given that quadrobics aims to utilize almost all major muscle groups, it theoretically could yield significant fitness benefits.
However, a study comparing quadrobics to standard walking programs revealed some unexpected findings. Although quadrobics resulted in a higher heart rate, it did not consume more energy overall. This discrepancy could stem from both activities using similar muscle groups but to varying extents. Despite not being necessarily superior to walking, quadrobics may offer unique advantages, particularly in flexibility and balance.
Research involving an eight-week quadrobics training plan found that young participants demonstrated significant improvements in shoulder flexibility and balance compared to a control group engaged in conventional physical activities. While quadrobics effectively targets various muscle groups, current evidence does not support its superiority over weight training for strength enhancement.
One of the most attractive aspects of quadrobics is its playful nature. Many enthusiasts describe it as “animal flow training,” which allows individuals to adopt various animal poses. This fresh approach could counteract the monotony often associated with traditional gym routines, making fitness more accessible and enjoyable for those who might feel uninspired.
If you’re curious about trying quadrobics, two foundational exercises include trotting and cantering. During a trot, participants alternate lifting their right hand and left leg, followed by the left hand and right leg, creating a diagonal movement. The canter involves driving off both legs before landing on the hands, allowing for continuous or interval training with high-intensity bursts followed by recovery periods.
For novices, it’s advisable to start slowly when transitioning to walking on all fours, gradually progressing to more complex movements. Caution is essential, as these exercises can exert considerable force on the elbows and wrists. The risk of injury, including fractures or sprains, may be heightened for older adults or those on certain medications, such as corticosteroids, due to increased fragility.
While the fitness benefits of moving like an animal may not surpass those of conventional exercises, the novelty of quadrobics could serve as an entry point for individuals seeking a more engaging approach to health and fitness. As this trend continues to evolve, it presents an intriguing option for those looking to diversify their workout routines.
