I just had a conversation with a guy at one of the gyms where I work.  The topic was: Activities that keep the body in balance.

Recently recovered from a back injury, he told me that he’d now GIVEN UP all sports activity that traditionally emphasize “1-sidedness”!

For him, that meant activities such as snowboarding, golfing and tennis – a sport that he said he was pretty darn good at. What he’s replaced those “1-sided” activities with has been skiing, rock climbing, weight-lifting and yoga. Not unhealthy alternatives by any means.

Certainly there is merit in what this guy is discovering for himself… that symmetrical movement patterns within muscle groups is extremely important to body balance, joint health, posture, proper body composition and injury prevention.

However, there was really no need for him to totally give up his other favourite pursuits – what this guy could have done is assess which specific muscle groups were performing during an activity (e.g. his racquet arm, shoulder, upper back), and which muscle groups were non-performing (the other arm and shoulder), then design a gym training program accordingly.

That would mean a few more repetitions of some exercises on the lesser used muscles along with a few more stretching sequences on the over used muscles.

Such a strength and conditioning prescription would facilitate a body in balance, without having to give up activities such as racquet sports and (my fav) snowboarding to achieve it.

Doug@MyTrainerSays.com

Maintaining your youthful vigour over the years takes only 3 things:

Exercise – done hard, almost every day.

Nutrition – quit eating things that you already know are bad for you.

Commitment – you have to care enough about yourself to do it.

Doug

Doug at MyTrainerSays dot com

Hey, if you are a relatively healthy person today (even if you’re not very active), you can be athletic, vigorous and alert well into your 80s, maybe even older, by adhering to 3 basics that cost no more than regular living…

Can you guess what they are?

Doug

Doug at MyTrainerSays dot com

I jokingly tell my clients that it takes only 6.8 seconds after entering any fitness studio or gym to hear the word “CORE” being used.

“Working your core” is generally bandied about to describe traditional crunches and sit-ups – but of course it means SO much more than just working your Abs.

Similar to an apple – the core lies deep inside your body. Core exercises refer to those that target the multi-layered muscles of the abdomen and low back area.

A strong core supports your spine, enhances posture, secures internal organs, enhances mobility and prevents the development of back ache.

Remember – the core is about stability, NOT necessarily about movement. Pilate’s specializes in the core – with exercises like the plank, roll-outs and pointed dogs really enhancing core strength, thus stability of the torso.

I have a long list of core exercises that I use daily in my programs.  Just drop me a line for more information.

Doug at MyTrainerSays dot com

For optimal muscle growth, a resistance training program (lifting weights) should be performed conscienciously for 3 weeks, followed with a 4th week of active rest.

That doesn’t mean that you have to stop going to the gym… it just means to take it easier for a week, working at a lower intensity level.

As we age, this rest period becomes even more important as it takes longer for the muscle fibres to repair and grow.

A good trainer will identify a level of intensity that is most effective for your goals, whether for muscular endurance, muscle /body shaping or power strength.

Doug

Each day your body performs thousands of physical moves. Most are completed with ease. Others take more effort, or may even introduce discomfort or pain.

Did you know that each of the body’s moves  is founded on one or more of 7 primal movement patterns?

Squat. Lunge. Push. Pull. Bend. Rotate. Walk or Gait.

Once you understand how important these movements are, you will appreciate that a good exercise program includes training for each of them.

Read the rest of this entry »

It’s important that your strength training program includes a few Power Moves to promote speed, power and agility.

Power Move training improves our reaction time (thanks, fast-twitch muscle fibres), and also provides important “tendon toughening” action that improves joint stability. And good joint stability means less frailty as we get older.

You can turn many of your regular strength-building exercises into Power moves. Here’s an example of a standard (flat bench) dumbbell Chest Press modified to a Power move.

1. Reduce the usual weight of the dumbbell pair you use by at least 30% – power moves put much more stress on tendons and joints.

2. Tighten the core, press the dumbbells up (the concentric phase) in a rapid, but controlled fashion – always maintaining good form.

3. From the full extension point, lower the weight (the eccentric phase), again in a rapid and controlled fashion – CAUTION: do not over-extend the shoulder joint during the lowering phase – that risks damage to the rotator cuff  (experiment with a light weight first).

4. Perform 10-12 repetitions.

I recommend adding some Power (speed) Moves to your routine every couple of weeks; not only to shake it up a bit, but also to add longevity benefits to your workout.

Doug at MyTrainerSays dot com

Fitness doesn’t have to be expensive.

Ultimately, any money you spend on a serious, committed fitness routine will come back to you tenfold in health, fitness benefits, happiness, fewer sick days at work, more energy, and better quality of life.

But, if you’re you’re on a tight budget, never fear. A fitness exercise band is relatively inexpensive, as are hand weights. An exercise ball can also help you achieve fitness without asking you to rip into your savings.

And, don’t dismiss the endless natural terrain around for us to use – for running, push-ups, pull-ups, hill climbs, cycling…

Keep it up.

Doug at MyTrainerSays dot com

from Exercise Lifetips