Strengthening your muscles is the primary purpose of exercise and working out. The muscles engaged in quadrobics are used in many of our everyday activities. These muscles may be strengthened by including quadrobic workouts in your training regimen, which makes everyday tasks easier.
But, what are quadrobics? This article will discuss the quadrobics trend and share expert opinions on it.
What is quadrobics?
Quadrobics, or 'quads,' is a movement or exercise involving all fours, similar to how quadrupedal animals (those that walk on four legs) move. The term comes from the words 'quadrupedal' and 'aerobics,' meaning it's a form of aerobic exercise that involves all four limbs. It's a full-body workout that may improve strength, coordination, and balance by engaging the arms, legs, core, and shoulders muscles.
Quadrobics became famous after a Japanese athlete, Kenichi Ito, set a world record for running 100 meters on all fours on November 6, 2013, with a time of 15.71 seconds. After that, people started trying it, leading to trends on social media platforms like TikTok, Instagram, or YouTube.
@guinnessworldrecords Fastest 100 m #running ♬ DEJAVOODOO - Xiren
Although quadrobics includes aspects of a sport, including physical skills and informal competitions, it is not yet recognized as an official sport by major athletic organizations. Besides sports, quadrobics movements are being added to fitness programs in different ways. For example, exercises like the bear crawl, crab walk, and a plank.
How does quadrobics work?
Kieran Sheridan, a sports physiotherapist at Gulf Physio and author of the book Amazon: Sports Taping Techniques, spoke with Healthnews about the use of quadrobics in fitness routines.
“Quadrobics is about making exercise enjoyable and useful by using movements we already do daily. For example, we squat when sitting down, lunge while walking upstairs, push to open doors, and pull when lifting things. Quadrobics mixes these actions into an exercise that helps us become stronger and more flexible, making us feel good all around,” Sheridan told Healthnews.
He added, “One very interesting thing about quadrobics is that it makes you stronger in important ways. Since the exercises are like what we do every day, they can help us get better at sports, our daily chores, and other fun things we like to do. For example, if you play basketball, squats can help you jump higher!”
Quadrobics might potentially be a good option to improve flexibility and body stability, as per an experimental study published in the Journal of Strength and Conditioning Research. This study examined how quadrupedal movement training (QMT) impacts fitness. Over eight weeks, 42 college students were split into two groups: one did QMT classes, and the other didn’t. The QMT group showed improvements in flexibility, movement quality, and body stability, especially in the hips and shoulders. However, there were no significant changes in balance or upper body strength.
The science behind quadrobics
Since quadrobics involves the movement of all four limbs, it is considered a full-body workout that engages every body part. For example, mountain climbers are one of the best examples of what quadrobics are.
According to the sports physiotherapist Sheridan, quadrobics is more than just lifting weights or running on all fours. “Because it combines cardio, strength training, and flexibility exercises into a single session, it offers a great aerobic exercise to work out your entire body and improve your mental and physical well-being.”
Muscles worked in quadrobics
Quadrobics work some of the major muscles of the body, including:
- Quadriceps. These are the large muscles located in the front part of your thighs. They help with actions like squatting down.
- Hamstrings. These are the muscles you find at the back of your thighs. They work with the quadriceps when you make movements.
- Glutes. These are your butt muscles, important for keeping your hips stable.
- Calves. These muscles help you with balance and provide energy through movements.
- Arm muscles. These include biceps and triceps, responsible for bending and straightening your elbow during pulling and pushing movements.
- Core muscles. Your abs and back muscles help keep you stable and upright.
Cardiovascular benefits
The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise each week, or a mix of both, for good physical and heart health.
A 2022 study published in the Journal of Frontiers in Sports and Active Living concludes that quadrupedal movement training meets the guidelines for moderate-intensity exercise and may be a beneficial way to stay active. Moreover, the National Heart, Lung, and Blood Institute outlines regular moderate-intensity exercise can potentially reduce the risk of heart disease. This correlation might be explained by the fact that, during exercise, the heart pumps more blood to deliver oxygen and nutrients to the working muscles, strengthening the heart muscle over time. As a result, the heart becomes more efficient at pumping blood. Therefore, quadruped exercises, as a form of aerobic activity, may positively contribute to better cardiovascular health.
Joint health and stability
Warm-up or strengthening exercises may improve joint health and stability. “Doing quadrobics workout consistently can make you stronger and help your muscles and bones work better for a longer time with added exercise benefits,” says Sheridan, adding, “This is useful not only for sports but also to prevent injuries and improve joint health. When your body can bend easily and stay balanced, you are less likely to get injured. If you play soccer or just run fast to catch a bus, this is true.”
Is quadrobics a good sport?
Quadrobics might be a fun and effective way to stay fit, as it focuses on everyday movements, making it easy to practice as a sport or add to your regular workout routine. The question, "Is quadrobics a good sport?" is yet to be explored. Since quadrobics is a newly introduced activity, research on it is limited.
“Another great thing about quadrobics is that anyone can do it, no matter their fitness level. Whether you’re just starting or already fit, the exercises can be adjusted to suit your needs. This makes it easy to invite friends and family to join in, turning it into a fun group activity or sport!” notes Sheridan.
How to get started with quadrobics
Now that you have an idea of what quadrobics is, you might wonder, "How to do quadrobics?" or "How is it performed?"
To get started with quadrobics, wear comfortable clothing that doesn't restrict your movements. You can also watch some online tutorials for clarification. If you're a beginner, starting with a primal movement may help you transition into quadrobics more easily, as these movements are foundational patterns based on our natural daily activities.
1. Basic quadrobic movements for beginners
First, practice simple movements, such as forward and backward crawling. To warm up your joints, move your weight from your hands to your knees and back again. Start with shorter sessions (5–10 minutes) and work your way up as you feel more comfortable in the position.
Beginner quadrobics may potentially include the following movements:
- Bear crawl
- Frog jumps
- Knee rocks
- Tabletop position
Sports physiotherapist Sheridan advises always maintaining good form to keep your knees and back safe. “It's better to do fewer repetitions correctly than to rush through them,” adds Sheridan.
2. Advanced quadrobic techniques
Once you feel comfortable, you may try using weights or resistance bands for an added challenge. You can also combine various exercises to target different muscles, especially for intense training. However, it’s important to pay attention to how you feel. If something doesn’t feel right, don’t push yourself to keep going through the pain. It’s okay to take a break or modify the moves.
3. Safety tips and injury prevention
Since quadrobics exercises demand your palms support specific movements, wear gloves to increase your grip and protect your hands to avoid injuries. If you’re not using gloves, it might be better to practice on even or cushioned surfaces, like mats, to reduce the risk of slipping or falling.
Conclusion: is quadrobics right for you?
Quadrobics might help you move with more freedom and improve your balance. However, more research is needed to confirm its benefits. If you're someone who enjoys trying different movements in your exercise routine, quadrobics may be another good option. Since quadrobics sport involves all your body's major muscles, it may help you get better at daily chores or tasks without much difficulty.
You might want to start quadrobics with simple or basic movements and gradually increase the intensity as you get comfortable. Lastly, stopping the practice if you feel any pain or discomfort after adding quadrobics to your routine is essential.
FAQ
How long does it take to see results with quadrobics?
While toned muscles may show up relatively fast with proper nutrition and other factors, results such as improved balance or joint range of motion, might take longer to achieve and are often hard to observe. So, the time it takes to see results with quadrobics can vary.
Is quadrobics safe for people with joint problems?
For people with joint problems, it’s important to consult a physician, physiotherapist, or a qualified trainer before starting any exercise. This is because safety depends on where the joint issue is, and what type of problem you have. For example, if you have knee problems, you might not be able to do jumping exercises, but movements like renegade rows and other quadrobics exercises may be fine.
Can quadrobics help with weight loss?
As a form of aerobic exercise, quadrobics may help with weight loss. However, like any sport or exercise, it’s just one part of the weight loss puzzle. Several other factors work together to influence weight loss, such as sleep habits, a well-balanced diet, or stress management. To see real changes, combining quadrobics with healthy eating and following a consistent workout routine is important.
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Quadrobics is an animal-like movement workout that involves moving on all fours, similar to the way quadrupedal animals like cats, bears, and horses move.
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Quadrobics, as a form of aerobic exercise, engages every part of the body and might help you perform daily chores at ease and become better at them.
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For safety and preventing injuries, make sure to do quadrobics on cushioned surfaces like mats or wear gloves.
5 resources
- BBC Sport. Japan's Kenichi Ito breaks world four-legged 100m record.
- The Journal of Strength and Conditioning Research. The effects of a novel quadrupedal movement training program on functional movement, range of motion, muscular strength, and endurance.
- American Heart Association. American Heart Association recommendations for physical activity in adults and kids.
- NIH. Physical activity and your heart.
- Journal of Frontiers in Sports and Active Living. A comparison of the energy demands of quadrupedal movement training to walking.
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