This special report was prompted by your questions since January 5, when The New York Times Magazine featured this article: "How Yoga Can Wreck Your Body."
Before answering the question, here are a couple of analogies, corny or useful? You decide.
Exercise is a like a power tool. Learn how to use it and you can make something beautiful, use it improperly and you can cause damage.
Learning to use the gym is like learning a new language. It goes better and faster with repetition and as much professional help as you can get to master the basics.
Yoga isn't much different from any sort of group exercise class or exercise program, which I wrote about last February. If you carefully select the right exercises for you, do them properly, get rest in between workouts and don't overdo it, you've probably got very little to worry about and will see great results. Make wrong choices and you could be headed for trouble.
The idea that anyone can walk into a class and safely pursue an exercise program is questionable. Surely some people can, and class instructors are great with groups and love teaching classes.
When taking classes, it's wise to ask the instructor for assistance and recommendations when you begin, as you want to progress, if you have any injuries, or if you have difficulty with certain parts of the class. Sometimes this works, but those great instructors who teach classes or specialize in one training modality might not have the time, experience or education to help you with individualized assessment, program design and progression. In those cases, you may need to look elsewhere for help.
I've enjoyed taking classes and am a certified group exercise instructor. I rarely teach classes because I prefer to focus on careful, individualized exercise prescription, injury prevention, and proper form. It is not possible to do this for a group, everyone has different special needs or issues. This type of personalized approach can be a smart compliment to group classes or specialty training.
The group format encourages people to overdo it as they try to keep up with the class and impress the instructor. "There's enormous peer pressure in exercise classes. One-on-one training can be helpful in overcoming this," according to my client Jada Turco, MD, a psychiatrist and holistic practitioner with The Center for Integrative Psychiatry. "It gave me the knowledge and confidence to go into classes and decide which exercises weren't right for me and which to modify."
Bottom line: Make smart choices, know yourself and your limits, get professional input. Consider more individualized training to get the best results and reduce risk of injury
Fitness Articles by Cary Raffle | MS Exercise Science and Health Promotion | Certified Orthopedic Exercise Specialist | Certified Personal Trainer
1/24/2012
You Made the Resolution to Exercise, Now What?
Every year I'm encouraged to see hundreds of people who succeed in making fitness a part of their lives, and end up better for it. They enjoy a healthier lifestyle, feel better and look better, and hopefully live longer too.
The two biggest barriers I see people encountering are unrealistic expectations and maintaining consistency. It is easy to be discouraged when you don't instantly pick up new things, struggle with the effort, don't see results quickly enough, or find it difficult to work exercise into your schedule. But is there any question that if you do stick with it you will be better off?
Keep these facts in mind to keep you going:
Burn 3500 calories (or eat 3500 fewer) to lose a pound of fat.
Exercise at least 150 minutes per week to maintain health and body composition, preferably 30 minutes per day for at least 5 days according to the American College of Sports Medicine.
It takes about 16 exercise sessions over several weeks to increase the size of muscle according to the National Strength and Conditioning Association.
You cannot spot reduce <, according to the American Council on Exercise. Focus on aerobic and strength training to burn calories so that the body draws on stored fat.
See your doctor before beginning an exercise program.
How To Stick To Your New Fitness Program
6 Tips to Keep You On Track
#1 make an appointment with yourself and stick to it. Adherence to the program is your biggest challenge, put your appointments in your calendar and don't cancel
#2 clearly define your goals, be realistic, and break them up into small, achievable pieces. This gives the opportunity for positive reinforcement along the way
#3 meet with a qualified professional to assess your needs and abilities, and develop a program that is appropriate for you. The exercises you did 10 years ago on the basketball team (or before your shoulder injury) are no longer appropriate
#4 don't overdo it. Start slowly - half of all new gym members have an injury in the first 6 months, the last thing you need is to get benched for a month or two
#5 be prepared to change your program after 4-6 weeks. Your body adapts to your routine during this time and will need an additional challenge for continued results
#6 keep it interesting and have fun. Whether it is a workout buddy, a class or a trainer that gets you interested and motivated, this is really important to keeping you coming back.
Exercise at least 150 minutes per week to maintain health and body composition, preferably 30 minutes per day for at least 5 days according to the American College of Sports Medicine.
It takes about 16 exercise sessions over several weeks to increase the size of muscle according to the National Strength and Conditioning Association.
You cannot spot reduce <, according to the American Council on Exercise. Focus on aerobic and strength training to burn calories so that the body draws on stored fat.
See your doctor before beginning an exercise program.
6 Tips to Keep You On Track
Originally Published in January 2010
1/15/2012
Jump Start Your Exercise Program
FACT #1 - The bigger the muscle, the more calories you will burn working it. And bigger muscles burn more calories at rest.
FACT #2 - Resistance training (weights or body weight) builds muscle fibers, Cardiovascular training increases blood flow into the trained muscles (oxygen supply) and can build one muscle: the heart.
FACT #3 - You cannot spot reduce, so select exercises based on their overall effectiveness for best results.
FACT #4 - When resistance training, muscle repairs and grows when you rest, you need 24 hours off after working a muscle group.
For the next few weeks, the focus is on working the big muscles groups - the primary muscles of the Legs, Back, Chest. The Arm and Shoulder muscles will get worked along with these larger muscle groups, but we don't need to emphasize them at this time.
Resistance and Cardio training are done on alternating days. Our goal is to get in 2 or 3 resistance training sessions per week, and cardio sessions on the in between days. You need both: doing cardio for your legs does not build muscle in your legs. Depending on your fitness level, the cardio days should include 30-60 minutes. Yes, more cardio is better!
The new Jump Start Program includes circuits of Leg, Back and Chest exercises and lots of lunges. (If you can't do lunges, substitute leg press or squats). A quick alternative is the Hurry Up Program, which focuses on total body exercises, such as the chest press/lunge or lat pull own/reverse lunge. Both are done circuit style with no rest in between exercises.
If you haven't been to the gym for a while, see a fitness professional or doctor before beginning a new exercise program, and be careful not to overdo the intensity in circuit training.
1/14/2012
Sweet 16 - Push Up Progressions
How many kinds of pushups can you think of? A generic pushup is included in the new Jump Start Program - now some of you may pushups a bit challenging, others may find it boring or not particularly challenging.
How do you make a push up harder? Make it less stable so you have to use your deep core muscles more. After all, a push up is a plank with an up and down motion. My own clients range from those doing "girl pushups" to those doing push ups on 2 stability balls or 4 medicine balls. For an illustrated guide to 16 more different variations of the pushup from easier to harder click here.
9/30/2011
Measure, Track and Burn Body Fat.
Now is the perfect time to get into peak shape. The weather is cooling and the holiday eating season hasn't yet begun. This issue will give you the tools you need.
Measure and Track Body Fat
Start by visiting trainercary.com/bodyfat for a simple online app that measures body fat. All you need is a tape measure and internet access, and you can see where you're at today and easily track progress in the future. This app is reasonably reliable, and can be more accurate than the handheld bio-impedance monitors. Do it with a friend, and track your progress together. Do it in your office and have a competition! If you'd like to learn more about measuring body fat, I've got an in-depth review of bodyfat measurement techniques.
When is a Deficit is Good Thing?
Calories are a measure of energy. A pound of body fat is equivalent to about 3500 calories. Take in 3500 more calories than you burn, and your body will store the excess energy as a pound of fat. Burn 3500 more calories than you take in and a pound of fat will disappear. If you want to lose 10 pounds, you need to burn 35,000 more calories than you take in. An energy deficit is a good thing when it comes to burning fat.
For safe, effective weight loss, plan on losing about 1-2 pounds per week. Reduce your weekly caloric intake by 7000 calories, or increase your weekly caloric expenditures by 7000. Or split the difference and go for 3500 of each. You should lose about 2 pounds of fat per week following this simple formula.
Don't skip meals or reduce calories below 2000 without seeking medical advice. These approaches are not safe and usually don't work. The body goes into "survival mode" when it is deprived of needed calories and may actually reduce the amount of fat that is burned. You also may not be able to exercise as hard if you don't have the energy.
Maximize Your Cardio
Did you know that there is a scientifically proven way for most people to burn an extra 500-1000 calories a week without spending any more time working out? With Interval Training, your body continues to burn calories at a higher level for 1-3 hours after you exercise, so you'll burn an extra 100-200 calories per session. If you're doing 45-60 minutes of cardio 5 days a week, it adds up quickly.
An effective interval training program will typically involve 2 minutes of cardio at 65% of your maximum heart rate alternating with 2 minutes at 80%. You'll want to see your doctor before beginning a challenging new program, and it may help to meet with a fitness professional to set the heart rate targets and review cardio programming.
The publishers of Men's Health and Prevention magazine recently interviewed me for a web article about Interval Training, which goes into more detail on the subject.
Build Muscle to Burn Fat
A pound of muscle burns 40-50 calories a day, a pound of fat burns about 5 calories. Strength training is to build "lean muscle" is effective in two ways. You burn calories while doing the exercises, and your body will burn more fat while at rest. And you don't have to bulk up to do it - training in a range of 15-20 repetitions will give you that lean toned look without the added bulk. Focus on the larger muscles like legs, back and chest for maximum effectiveness, because the bigger the muscle the more calories it burns at work or rest. For a variety of fitness programs at every level, visit trainercary.com/exercise-programs.
7/23/2011
Interval Training for Weight Loss and Performance Improvement
Interval Training can help you lose weight, improve performance in running and strengthen your heart. I was recently interview for an article on this subject. Read more in "The Best Interval Training Technique for You" at Fitbie, produced by the publishers of Men's Health and Prevention magazines.
3/09/2011
The Top 10 Exercises and Stretches for the Office Worker
Whether you've been lifting weights for years, playing sports, competing in marathons and triathlons, playing basketballs or soccer, or just starting out, most of you face the same challenge: transitioning from sitting at a desk in front of a computer all day to physical activity. (The same goes for many other occupations---cops, cab drivers, pilots, and judges are a few examples of people who tend to sit a lot face similar issues.
Proper conditioning can help avoid injuries, improve performance, and deliver better results. How? By correcting the postural distortions and muscle imbalances that office work creates. Read on for the recommended exercises and stretches and links to an illustrated program.
The Problem:
Public Enemy #1 - The Chair Long periods of sitting can lead to tight hip flexors and weak core, including weak extended gluteals, tight and arched lower back and sagging abdominals. Over time, these imbalances can contribute to lower back pain, difficulty balancing, and less efficient movement.
Accomplices - The Keyboard and Computer Screen Leaning forward and working in front of your body for extended periods tends to tighten muscles in the chest and front of shoulder, overstretches the upper back, tighten the upper trapezius while overstretching the lower and middle trapezius, rhomboids. Breathing can become less efficient, the misalignment of the shoulder can lead to less force production in chest and shoulder exercises and increase the likelihood of shoulder injuries (especially to the rotator cuff).
Transitioning:
It is a simple matter when you break it down: Stretch the muscles that get short (tight) all day long, and strenghten the muscles that get overly extended. For the most part, these muscles are on the opposite sides of the body. For example, chest/back or hips/glutes.
A Few Words About "Cardio":
Cardiovascular exercise is THE most important exercise you can do - but the definition is somewhat misused. Exercise scientists and the government define "cardio" as anything that increases your heart rate, and recommend a minimum of 30 minutes a day. "Cardio" is not exactly the same as aerobic exercise - an activity is aerobic when your perform it for one minute or longer (at which point your body uses the aerobic energy system, fueled by oxygen).
Depending on your fitness level and goals, cardio could be brisk walking, stair climbing, dancing or running 5 miles. It could also be weight training. In fact, circuit training with limited rest between exercises can burn a similar number of calories and produce some of the same benefits as aerobic exercises. If you want to maximize your weight loss and conditioning, a trainer can assess you and give you a personalized target heart rate for your cardio training.
The trick with cardio is to find something that is comfortable for you to do and holds your interest. Your exercise and flexibility program can support your cardio training. Whether you're just starting out or competing in triathaons and marathons, you can improve performance and reduce the risk of injury.
-->
And Now...The Top 10:
•Chest Stretch - Targets chest and front of shoulders; can improve posture and breathing and reduce risk of shoulder injuries
•Kneeling Hip and Quad Stretch - Targets hip flexors and quadriceps; can improve posture and reduce risk of low back and knee pain and injuries
•Calf Stretch - targets calf muscles and can reduce risk of knee and hip injuries and also help with Achilles tendon and plantar fascia
•Foam Roll Iliotibial Band - the IT band is difficult to stretch, and can contribute to many problems including knee pain and injuries
•Hip Abduction - Targets the gluteus medius and maximus; can indirectly help relax the IT Band and reduce the risk of knee injuries and low back pain and injuries.
•Rear Delt (Reverse) Fly - Targets rear deltoids, lower and mid trapezius and rhomboids; can improve posture and breathing and reduce risk of shoulder injuries
•Row - targets lats, rear delts and retracts the scapular, can improve posture and breathing and reduce risk of shoulder injuries
•Squat - Targets glutes and leg muscles, can improve posture and reduce risk of back and knee injuries.
•Leg Press - Targets glutes and leg muscles, can improve posture and reduce risk of back and knee injuries
•Plank - Targets the transversus abdominus and other deep abdominal core muscles, important for protecting the back and spine, and improving posture and breathing.
Visit trainercary.com for an illustrated program and 14 others that you can print and forward to friends.
The Fine Print
These are typical exercises recommended for office workers, different exercises may be appropriate for you. Schedule your fitness assessment with a Certified Personal Trainer for your personalized recommendations. See a doctor before beginning any exercise program, and seek professional input if you are pregnant, have high blood pressure, heart disease or any other medical condition. Proceed cautiously at your own risk.
Proper conditioning can help avoid injuries, improve performance, and deliver better results. How? By correcting the postural distortions and muscle imbalances that office work creates. Read on for the recommended exercises and stretches and links to an illustrated program.
The Problem:
Public Enemy #1 - The Chair Long periods of sitting can lead to tight hip flexors and weak core, including weak extended gluteals, tight and arched lower back and sagging abdominals. Over time, these imbalances can contribute to lower back pain, difficulty balancing, and less efficient movement.
Accomplices - The Keyboard and Computer Screen Leaning forward and working in front of your body for extended periods tends to tighten muscles in the chest and front of shoulder, overstretches the upper back, tighten the upper trapezius while overstretching the lower and middle trapezius, rhomboids. Breathing can become less efficient, the misalignment of the shoulder can lead to less force production in chest and shoulder exercises and increase the likelihood of shoulder injuries (especially to the rotator cuff).
Transitioning:
It is a simple matter when you break it down: Stretch the muscles that get short (tight) all day long, and strenghten the muscles that get overly extended. For the most part, these muscles are on the opposite sides of the body. For example, chest/back or hips/glutes.
A Few Words About "Cardio":
Cardiovascular exercise is THE most important exercise you can do - but the definition is somewhat misused. Exercise scientists and the government define "cardio" as anything that increases your heart rate, and recommend a minimum of 30 minutes a day. "Cardio" is not exactly the same as aerobic exercise - an activity is aerobic when your perform it for one minute or longer (at which point your body uses the aerobic energy system, fueled by oxygen).
Depending on your fitness level and goals, cardio could be brisk walking, stair climbing, dancing or running 5 miles. It could also be weight training. In fact, circuit training with limited rest between exercises can burn a similar number of calories and produce some of the same benefits as aerobic exercises. If you want to maximize your weight loss and conditioning, a trainer can assess you and give you a personalized target heart rate for your cardio training.
The trick with cardio is to find something that is comfortable for you to do and holds your interest. Your exercise and flexibility program can support your cardio training. Whether you're just starting out or competing in triathaons and marathons, you can improve performance and reduce the risk of injury.
-->
And Now...The Top 10:
•Chest Stretch - Targets chest and front of shoulders; can improve posture and breathing and reduce risk of shoulder injuries
•Kneeling Hip and Quad Stretch - Targets hip flexors and quadriceps; can improve posture and reduce risk of low back and knee pain and injuries
•Calf Stretch - targets calf muscles and can reduce risk of knee and hip injuries and also help with Achilles tendon and plantar fascia
•Foam Roll Iliotibial Band - the IT band is difficult to stretch, and can contribute to many problems including knee pain and injuries
•Hip Abduction - Targets the gluteus medius and maximus; can indirectly help relax the IT Band and reduce the risk of knee injuries and low back pain and injuries.
•Rear Delt (Reverse) Fly - Targets rear deltoids, lower and mid trapezius and rhomboids; can improve posture and breathing and reduce risk of shoulder injuries
•Row - targets lats, rear delts and retracts the scapular, can improve posture and breathing and reduce risk of shoulder injuries
•Squat - Targets glutes and leg muscles, can improve posture and reduce risk of back and knee injuries.
•Leg Press - Targets glutes and leg muscles, can improve posture and reduce risk of back and knee injuries
•Plank - Targets the transversus abdominus and other deep abdominal core muscles, important for protecting the back and spine, and improving posture and breathing.
Visit trainercary.com for an illustrated program and 14 others that you can print and forward to friends.
The Fine Print
These are typical exercises recommended for office workers, different exercises may be appropriate for you. Schedule your fitness assessment with a Certified Personal Trainer for your personalized recommendations. See a doctor before beginning any exercise program, and seek professional input if you are pregnant, have high blood pressure, heart disease or any other medical condition. Proceed cautiously at your own risk.
2/07/2011
Do Those Advertised Exercise Programs Work?
Miriam tells me that the men in her office have been doing that pre-packaged structured weight training program that you've seen marketed on television and heard about in the office, and now they've hurt their shoulders. John suggested that I write about this same program. My daughter Megan asked if I knew about the high intensity workout videos that they're doing in her dorm.
There are many structured program packages sold today, they pretty much tell you what to do every, give you a log to track progress, and promise great results. I can't name the programs, but these comments inspired this report.
Following a structured program does a better job of keeping you consistent. (It works the same way with diets too - food logs and weigh-ins work!) In most cases, the differences between programs can be less important than the degree to which you actually follow a program. It helps if the program is interesting and fun, if you can get a friend involved, and if there is variety and progression of difficulty.
The program Miriam and John asked about uses weights, along with other exercises. Miriam's co-workers probably have the typical "Wall Street roll," rounded and possibly elevated shoulders from working at a computer all day. A program that is heavily into exercises like overhead presses, lateral raises and shrugs is probably not appropriate and could cause pain or injuries.
Structured programs focus on a general fitness goal, but everyone does the same exercises. Videos and classes have the added benefit of someone leading and motivating you. In classes, the group exercise instructor can also help with form and some group exercise instructors may be able to help with exercise selection (note: unlike physical therapy or most personal training certifications, the group exercise certification does not include assessment-based exercise prescription).
Is it really better to do different exercises in each workout? Arguably not. The benefits are that it may keep the workout interesting and your body doesn't adapt to the training stimulus - however, research shows that the adaptation takes about four weeks. The disadvantages of frequent changes:
Common postural and movement impairments seen among office workers are rounded and elevated shoulders, anterior pelvic tilt (tight hips/protruding buttocks), knock knees, and turned out feet. Sometimes these can be noticed on sight, sometimes they require advanced movement screening to bring them out - in other words, they come out when you perform movements or exercises. If your posture and movement patterns aren't right, you can experience injuries, ranging from tendonitis to sprains and tears to arthritis. In addition, you can't generate force properly so you won't be able to perform as well in working out or sports. There are some exercises that you just cannot do with proper form - eliminate them from your program and try to improve your posture and movement patterns with corrective exercises.
Want to learn more about personalizing your program? Visit the Mini-Assessment page at caryraffle.com for a brief overview of common postural and movement issues, exercises to avoid, and corrective exercises.
Progression and periodization can also help avoid repetitive motion injuries. Exercises done over and over again in the same way with similar equipment become like working the assembly line in a factory.
People working on their own with structured programs, videos, or classes often either don't progress soon enough, or progress too quickly and don't workout with proper form. I've been in the awkward position of group exercise instructor with that person - call them confident, cocky, or showoff - performing the most advanced version of the exercise I'm leading with horrible form. Don't be that person. Monitor yourself strictly, make sure that the postural and movement problems noted above don't sneak into your workout as you progress.
There are many structured program packages sold today, they pretty much tell you what to do every, give you a log to track progress, and promise great results. I can't name the programs, but these comments inspired this report.
STRUCTURED EXERCISE PROGRAMS WORK
Research has shown that at every fitness level, following a structured exercise program and tracking progress works better than doing an unstructured workout. XpressLine at NYSC is an example of a good structured program for beginners, and is actually proven by research to be effective. You'll also get similar benefits from most exercise videos, books, classes or working with a trainer. Why? Following a structured program does a better job of keeping you consistent. (It works the same way with diets too - food logs and weigh-ins work!) In most cases, the differences between programs can be less important than the degree to which you actually follow a program. It helps if the program is interesting and fun, if you can get a friend involved, and if there is variety and progression of difficulty.
BUT...The questions with these programs are whether the program is right for you.
A ONE SIZE FITS ALL APPROACH TO EXERCISE SELECTION
The pre-packaged structured programs generally don't do two things that can be very important to make them the right program for you: - they don't help decide which exercises are right or wrong for you based on assessment of your posture, movement patterns, and any muscle imbalances or injuries;
- they don't coach form, and help modify and progress or regress exercises so that they are right for you.
The program Miriam and John asked about uses weights, along with other exercises. Miriam's co-workers probably have the typical "Wall Street roll," rounded and possibly elevated shoulders from working at a computer all day. A program that is heavily into exercises like overhead presses, lateral raises and shrugs is probably not appropriate and could cause pain or injuries.
Structured programs focus on a general fitness goal, but everyone does the same exercises. Videos and classes have the added benefit of someone leading and motivating you. In classes, the group exercise instructor can also help with form and some group exercise instructors may be able to help with exercise selection (note: unlike physical therapy or most personal training certifications, the group exercise certification does not include assessment-based exercise prescription).
MUSCLE CONFUSION = PERIODIZATION
Some pre-packaged programs make a big deal about muscle confusion. They're right. Research shows that your body adapts to an exercise program within about 4 weeks, and you hit a plateau. (We call it the SAID principle, specific adaptation to imposed demand). So most programs "periodize," meaning they change the program about every 4 weeks. A good example would be going from two sets of 15 reps at a moderate weight to three sets of 10 at heavier weight. There are different types of periodization, depending on goals and frequency of exercise. Is muscle confusion a breakthrough? Hardly. They've done a good job of packaging a long-established technique called "undulating periodization." That means you alternate between several different workouts and change as often as each exercise session.Is it really better to do different exercises in each workout? Arguably not. The benefits are that it may keep the workout interesting and your body doesn't adapt to the training stimulus - however, research shows that the adaptation takes about four weeks. The disadvantages of frequent changes:
- an increase in delayed onset muscle soreness and
- difficulty in perfecting form and technique.
ASSESS AND PERSONALIZE
Very few of us buy a suit off the rack and have it fit us perfectly, shouldn't we make sure our exercise program is well tailored to us? In some ways, you can think of the assessment at the start of your fitness program as getting measured for a bespoke suit. However, a flight from India or a few long, tense days at work can also have a profound short term affect that you might want to address in your programming. Common postural and movement impairments seen among office workers are rounded and elevated shoulders, anterior pelvic tilt (tight hips/protruding buttocks), knock knees, and turned out feet. Sometimes these can be noticed on sight, sometimes they require advanced movement screening to bring them out - in other words, they come out when you perform movements or exercises. If your posture and movement patterns aren't right, you can experience injuries, ranging from tendonitis to sprains and tears to arthritis. In addition, you can't generate force properly so you won't be able to perform as well in working out or sports. There are some exercises that you just cannot do with proper form - eliminate them from your program and try to improve your posture and movement patterns with corrective exercises.
Want to learn more about personalizing your program? Visit the Mini-Assessment page at caryraffle.com for a brief overview of common postural and movement issues, exercises to avoid, and corrective exercises.
PROGRESSION
Exercise progression refers to continually overloading the body's system by changing the exercise stimulus (see muscle confusion above). Increasing weight and/or repetitions is one way to progress, but shouldn't be the only way. To truly overload the body and experience continued improvement in your fitness, also challenge your balance and stability. Visit the Training Programs page at caryraffle.com for a progression of three mini programs for any fitness level. Additional progressions might include dynamic movement with weight and explosive power (Plyometrics) if appropriate. Regression refers to reducing that overload; there is plenty of room for fine-tuning when it comes to exercise programming.Progression and periodization can also help avoid repetitive motion injuries. Exercises done over and over again in the same way with similar equipment become like working the assembly line in a factory.
People working on their own with structured programs, videos, or classes often either don't progress soon enough, or progress too quickly and don't workout with proper form. I've been in the awkward position of group exercise instructor with that person - call them confident, cocky, or showoff - performing the most advanced version of the exercise I'm leading with horrible form. Don't be that person. Monitor yourself strictly, make sure that the postural and movement problems noted above don't sneak into your workout as you progress.
9/08/2010
NON TRADITIONAL TRAINING WORKOUT
Target the Weak Links with this Simple Program
You've probably seen or heard of some of these workouts, kettlebells and sandbags are the rage now. Other versions may use heavy ropes, beer kegs, sledge hammers, or balls filled with water. The idea is to challenge your body, brain and muscles to produce force under different and more challenging circumstances, to get you out of your workout rut. This workout, which I developed for a few of my advanced clients, uses typical gym equipment. It is appropriate for someone who has been working out for a few years, and wants some integrated exercises to target the core, stabilizer muscles and wrists and forearms - the often neglected weak links. If you've had any recent problems with wrists or elbows (ie, tennis or golfers elbow), these exercises may not be appropriate for you.
Each exercise will use either a body bar or barbell gripped in the center to increase the challenge. Warm up first, select a much lower weight that you would ordinary work with, and make sure that you allow adequate space between other members and yourself. Begin the program at a weight where you can do 12-15 repetitions, and if you experience any discomfort at the joints reduce the weight or discontinue the program,
Triceps Kickback Using Body Bar - bend over and maintain a neutral spine, grip body bar in center and exercise both sides. Progression: Triceps Kickback Using Body Bar Standing on One Leg
You may experience Delayed Muscle Soreness for 1-2 days after starting this workout, because you are using muscles in a different way and activating more muscle fibers. Try it, let me know how it works or if you have any questions.
You've probably seen or heard of some of these workouts, kettlebells and sandbags are the rage now. Other versions may use heavy ropes, beer kegs, sledge hammers, or balls filled with water. The idea is to challenge your body, brain and muscles to produce force under different and more challenging circumstances, to get you out of your workout rut. This workout, which I developed for a few of my advanced clients, uses typical gym equipment. It is appropriate for someone who has been working out for a few years, and wants some integrated exercises to target the core, stabilizer muscles and wrists and forearms - the often neglected weak links. If you've had any recent problems with wrists or elbows (ie, tennis or golfers elbow), these exercises may not be appropriate for you.
Each exercise will use either a body bar or barbell gripped in the center to increase the challenge. Warm up first, select a much lower weight that you would ordinary work with, and make sure that you allow adequate space between other members and yourself. Begin the program at a weight where you can do 12-15 repetitions, and if you experience any discomfort at the joints reduce the weight or discontinue the program,
Single Arm Chest Press Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually. Progression: Single Arm Chest Press on Stability Ball Using Barbell.
Single Arm Bent Over Row Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually. Progression: Single Arm Bent Over Row Standing on one Leg Using Barbell
Lateral Raise Using Body Bar - grip body bar in center and exercise both Sides. Progression: Lateral Raise Using Body Bar Standing on One Leg
Single Arm Biceps Curl Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually. Progression: Single Arm Biceps Curl Standing on one Leg Using Barbell
Triceps Kickback Using Body Bar - bend over and maintain a neutral spine, grip body bar in center and exercise both sides. Progression: Triceps Kickback Using Body Bar Standing on One Leg
You may experience Delayed Muscle Soreness for 1-2 days after starting this workout, because you are using muscles in a different way and activating more muscle fibers. Try it, let me know how it works or if you have any questions.
STEP IT UP MINI WORK OUT PROGRAM
If any of these points apply, then this is the workout for you..
- Stuck on the same machines or exercises for a while and aren't getting the results you want
- Advanced your program but need a few new moves to kick it up a notch
- Haven't been working out regularly and need to step it up
or maybe you're just looking for something different?
This workout is appropriate from the beginner/intermediate level and above, and is a total body exercise circuit. That means you're using big muscles, a lot of muscles and you're working almost non stop to maximize results. Warm up first, and select or set weights so that you can do two sets of 15-20 repetition of each exercise. I've given you the basic exercises, and in some cases a progression to make it more challenging.
Single Leg Press - This is one of my favorite exercises for people who sit a lot. Use about half the weight you normally would and pay extra attention to keeping the toe, knee and hip in alignment as you perform the leg press. Push out through your heel and feel the fire in your glutes.
Scaption - This exercise is similar to a lateral raise but works muscles that help your posture in the shoulder area. Use very light weights, hold them in front of your thighs in a thumbs up position and draw in the abdominal muscles. Raise the arms in a V, maintaining a 45 degree angle, stop at shoulder height and slowly bring the weights down to starting position. As you do scaption, you should feel the contraction between your shoulder blades. Progression: single leg scaption.
Pushups on a Bench - Face the bench so that the long side is in front of you, place your palms down on the bench spread wide, and spread your feet wide. Pull the abdominal muscles tight and perform the push-up, and try to touch the chest to the bench. It should be slightly easier to do a full push-up this way compared to on the floor. Progressions: Floor push-up; regular push-up with feet on a BOSU ball.
Squat with Cable Rope Row - Attach the rope handle to the cable machine at about waist level, grip the handle with the boots of each hand, and step back far enough to create a space between the plates. Slowly squat down and as you rise back up pull the rope back into the row. Progression: Squat with Single Arm Cable Row.
Cable Triceps Pulldown - Attach the straight or easy bar to the cable machine at a high level, place palms up shoulder width apart and grip the bar. Keep the elbows by your sides directly below the shoulder, and perform the exercise by pulling the bar down and resisting as it rises. Progression: Cable Triceps Pulldown on Balance Board.
Step Up Balance and Curl - Use a step or box and a pair of dumbells lighter than those you normally use for biceps curls. Draw in your abdominals, step onto the box and balance on one leg. The leg you're standing on should have a bent knee, the other knee should be raised, Perform one biceps curl in the position, step down and alternate. Progression: higher box; face sideways and work one side at a time.
This is the kind of workout that almost anybody can do, yet even the most advanced reader will find it quick, efficient and effective.
- Stuck on the same machines or exercises for a while and aren't getting the results you want
- Advanced your program but need a few new moves to kick it up a notch
- Haven't been working out regularly and need to step it up
or maybe you're just looking for something different?
This workout is appropriate from the beginner/intermediate level and above, and is a total body exercise circuit. That means you're using big muscles, a lot of muscles and you're working almost non stop to maximize results. Warm up first, and select or set weights so that you can do two sets of 15-20 repetition of each exercise. I've given you the basic exercises, and in some cases a progression to make it more challenging.
Single Leg Press - This is one of my favorite exercises for people who sit a lot. Use about half the weight you normally would and pay extra attention to keeping the toe, knee and hip in alignment as you perform the leg press. Push out through your heel and feel the fire in your glutes.
Scaption - This exercise is similar to a lateral raise but works muscles that help your posture in the shoulder area. Use very light weights, hold them in front of your thighs in a thumbs up position and draw in the abdominal muscles. Raise the arms in a V, maintaining a 45 degree angle, stop at shoulder height and slowly bring the weights down to starting position. As you do scaption, you should feel the contraction between your shoulder blades. Progression: single leg scaption.
Pushups on a Bench - Face the bench so that the long side is in front of you, place your palms down on the bench spread wide, and spread your feet wide. Pull the abdominal muscles tight and perform the push-up, and try to touch the chest to the bench. It should be slightly easier to do a full push-up this way compared to on the floor. Progressions: Floor push-up; regular push-up with feet on a BOSU ball.
Squat with Cable Rope Row - Attach the rope handle to the cable machine at about waist level, grip the handle with the boots of each hand, and step back far enough to create a space between the plates. Slowly squat down and as you rise back up pull the rope back into the row. Progression: Squat with Single Arm Cable Row.
Cable Triceps Pulldown - Attach the straight or easy bar to the cable machine at a high level, place palms up shoulder width apart and grip the bar. Keep the elbows by your sides directly below the shoulder, and perform the exercise by pulling the bar down and resisting as it rises. Progression: Cable Triceps Pulldown on Balance Board.
Step Up Balance and Curl - Use a step or box and a pair of dumbells lighter than those you normally use for biceps curls. Draw in your abdominals, step onto the box and balance on one leg. The leg you're standing on should have a bent knee, the other knee should be raised, Perform one biceps curl in the position, step down and alternate. Progression: higher box; face sideways and work one side at a time.
This is the kind of workout that almost anybody can do, yet even the most advanced reader will find it quick, efficient and effective.
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