October 11th, 2008 | 
Author: Balance Gym
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 Gyroscope Wrist exercise Ball  US $8.99
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 PowerBlock Classic Adjustable Dumbbell ONLY 1 DUMBBELL US $65.52
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 Ab Workout Vertical Knee Dip Push Up Chin Machine US $189.99
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 Ankle Wrist Weights 10 LB Pair 5 LB each NEW SALE US $22.99
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 Ankle Wrist Weights 4 LB Pair 2 LB each NEW SALE US $17.99
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 Ankle Wrist Weights 6 LB Pair 3 LB each NEW SALE US $19.99
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 EXERCISE GYM BALL with AIR PUMP 65CM FITNESS NEWSALE US $19.99
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 EXERCISE GYM BALL with AIR PUMP 75CM FITNESS NEWSALE US $20.99
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 HOME GYM Dip Attachment with Safety Bar NEW Great Value US $65.99
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 Kettle Bell Russian VINYL kettlebell 10LB NEW SALE US $24.99
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 Kettle Bell Russian VINYL kettlebell 15LB NEW SALE US $33.49
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 Kettle Bell Russian VINYL kettlebell 20LB NEW SALE US $41.99
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 Total Gym Ab Crunch US $71.00
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 New Balance 991 992 993 US $22.39
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 New Balance Sports Shoe Wallet Storage Running Jogging Walking Exercise Gym US $6.95
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 75cm Exercise Ball Yoga Mat Home Workout Gym Set US $24.95
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 Body Solid 5 Foot Olympic Black Bar US $104.99
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 Body Solid EXM4000S Home Gym US $4,399.99
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 75CM Sports Balance Gym Ball Pilates Yoga Fit Exercise balls US $18.99
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 Gyroscope Wrist exercise Ball Pack US $29.99
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 TITLE PLATINUM ATOMIC SPEED BAG XXS boxing mma ball gym US $46.75
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 P90X 13 DVD EXTREME HOME FITNESS PROGRAM W WORKOUT SET US $299.99
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 Total Gym Pilates Workout 12 DVD NEW US $30.00
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 ATHLETIC WORKS 65 CM BODY BALL WORKOUT SYSTEM BALL PILATES BALL US $6.56
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 INFLATABLE BALL EXERCISES Fitness Chart 3 Poster Set US $38.99
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 Teeter Hang Ups EP 550 Inversion Table REPACKAGED MFR DIRECT 5yr WNTY US $254.15
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| Golf Advice |
Exercise Selection for a Balanced Effective Workout
Dead Lifts, Wood Choppers, Supine Stability Ball Hamstring Curls, Bench Press, Lateral Lunges... When it comes to working out, how can you be sure your performing the right exercises for your goals? For many this can seem quite intimidating. Couple that with years of inactivity and that's what holds so many people back from taking control of their fitness levels, training consistently and experiencing life changing results.
I want to give you a formula you can use each time you go to the gym that will ensure your doing the most effective exercises , maximizing your time at the gym and getting your results.
Balance is the most fundamental principle behind all effective training programs. By training only specific muscles over and over again, you will begin to develop muscular imbalances which can throw off your posture and cause you bigger issues down the road. If you want to develop a certain muscle group the others must follow suit as well, or your going to have a hard time reaching your goal. Muscles will only grow proportionately bigger in comparison to how large other muscles on your body grow (ie. legs). So if you want a bigger chest, it's imperative you train your legs. This is true for the rest of the body. Often times, people will play to their strengths and without realizing it focus on exercises which are easy for them and ignore exercises they don't like.
Research shows us that the most effective exercises to encourage our body to adapt are 'Compound' in nature. That means that they involve multiple joints and many muscles. This is true because when we overload our body in this fashion it is forced to adapt quicker, then if we simply overload it one muscle at a time. Our muscles and nervous system have to work over time, burning calories (energy) at a much higher rate.
So if we understand the importance of balance and the effectiveness of compound exercises how do we put it all together. Here's a simply formula. Instead of focusing on muscle groups, focus on 'movement patterns'. You might need to make a paradigm shift to fully accept this new way of training, so open your mind, change your old routine and get with the new school of training.
Let me explain.
In real life our bodies will go through the following movement patterns numerous times throughout the day:
1. Knee dominant movements (sitting down, standing up)
2. Hip dominant movements (bending over)
3. Horizontal Push/Pull movements (push-up or pulling an object towards the chest)
4. Vertical Push/Pull movements (Pushing an object up, pulling an object down)
5. Rotational movements (swinging a golf club, baseball bat)
Sounds confusing?... It really isn't! just picture yourself doing these movements in your mind. Here's how we can apply this training paradigm to our workouts to simplify them and ensure we are training properly. Always remember these 5 key words or 'movements':
1. Knee
2. Hip
3. Push
4. Pull
5. Rotation
If you can perform an exercise which addresses each of the 5 words (movements), you'll not only be creating a perfectly balanced program, but you'll also be performing numerous compound exercises, maximizing your time in the gym and speeding up results.
Let's review some exercise selections for each Movement:
1. Knee: Squats, Front Squats, Lunges, Step Ups
2. Hip: Dead Lifts, Straight Legged Dead Lifts,
3. Push: Bench Press, Shoulder Press
4. Pull: Pull Ups, Barbell Rows
5. Rotation: Wood Choppers, Russian Twist, Cable Torso Rotation
So next time you head to the gym, plan to do one or two exercises in each of the 5 movement patterns. Not only will you have an amazing workout and feel more energized, you can leave knowing your training was balanced and effective.
Many of these exercises involve technical mechanics and it is recommended to consult with a personal coach or trainer to ensure technique is correct. Safety should be a number one concern before and during a workout.
About the Author
Personal Training Vancouver: Based in downtown Vancouver, B.C, personal trainer Mike Dirks offers 1-on-1 personal training, personal fitness, bootcamps & group personal training programs. Contact personal trainer vancouver today!
How do I balance my boyfriend and staying healthy?
I work all week and my boyfriend goes to school but works all weekend, so all the time we have together is in the evenings. The evenings are also my only time to go to the gym or go for a run. How do I spend time with the love of my life but keep myself healthy and lose weight at the same time? Its too hard to say no cause I miss him and want to see him. Any ideas?
Joint exercises that are fun too. Challenge him to a wrestling match, play Frisbee, toss around a football, go for a hike, go for a peaceful walk together, make a go of weight lifting together, play a little one on one basketball, hula-hoop (you know he loves you if he will hulla-hoop for you *giggle* (just kidding), go dancing, swimming, get up one day and tag him tell him tag your it and take off running ..... you know stranger things have happened. IF all else fails put his game system in your back pack and RUN! *winks*
Blessings on this journey!
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