by blake beckcom
THE BIG FOUR
THERE ARE FOUR AREAS IN A FITNESS ROUTINE TO INCLUDE IN GOOD TRAINING DESIGN. WHEN WORKING WITH A FIT- NESS PROFESSIONAL, CHANCES ARE, YOU ARE ALREADY REAPING THE BENEFITS OF THIS FOUR-PRONGED APPROACH. IF WORKING OUT “ON YOUR OWN” BE SURE TO INCORPORATE THESE PRINCIPLES INTO YOUR FITNESS PLAN.
BALANCE This area is key to long-term health, because as
we age, our inner ear function degrades. Combined with the associated muscle atrophy from a more sedentary existence, the chances of debilitating falls become much greater. To fend off such risks, try routines balanced on one leg as a challenge. Balancing body weight, along with a dumb bell
or two, as you balance on one leg, forces your target muscle and core to work harder, while challenging your inner ear function. To condition even more, try standing on balance discs like the Bosu Ball. Place it on the floor flat side up and then reverse it to round side up. Creating instability as you work will go a long way toward improving balance and steadiness.
STRENGTH When we reach our mid forties, time has a way of
deconditioning the body, because we tend to be in situations that require less strenuous activity. Our pick up basketball career has ended, league play has stopped, our running pace slowed, we’ve had a sidelining injury, or more than likely, just flat out stopped resistance training. Men lose an average of one percent of lean body mass annually in their 40s and if female, add to that bone density loss, at a rate of .3 to .5 percent. To maintain lean weight and stave off fat gain, keep
56 RAGE monthly | OCTOBER 2014
up a resistance-training regime. Start using your body weight and do step-ups, squats and lunges; anything aimed at those larger muscle groups requires more fuel. Once you master the basics, add reasonably-scaled weights to bring variety of move- ment and added stress to your body’s system.
FLEXIBILITY Muscles are attached to bone by tendons; the less
flexible the muscle, the harder it pulls on the bone at- tachment site via your tendons. Overly tight muscles can create higher loading on attachment sites and can alter the nature of how a bone is normally seated. People with overly tight hamstrings, usually from lack of movement, like sitting all day at a desk, tend to have lower back pain, because their hamstrings are in a contracted state most of their lives. Combine tight hamstrings with weak abs and the problem becomes exacerbated. The hams pull on the pelvis and the abs cannot maintain proper alignment. Start simple. Stand up tall, lock your knees and
slowly, with your back arched slightly at the belt line, bend forward as if reaching for your toes. When you feel the stretch in your hams, buns and lower back—stop there—inhale and then exhale deeply six times. Slowly stand, as you move your arms to a Y “touchdown” position and then slowly press your arms back as if reaching for a wall behind you. More
flexibility equals less pain, better posture and less injuries.
ENDURANCE Are you winded walking up stairs or carrying in
groceries? If so, your body is asking you to condition it. To endure means; to hold out against, sustain with- out impairment or yielding. Endurance on the other han; is the ability or strength to continue, especially despite fatigue or other adverse conditions. Take your rep counts up to 15, 18 or 20 per set and
increase pacing between each by reducing your rest periods. If you are already a high-rep master, introduce complementary routines in conjunction with your normal sets. Rather than rest in between each, hit the treadmill all out for 45 seconds or do 20 air squats, high knee marches in place, jumping jacks or sprint in place. Your heart rate will soar and perspiration will flow with healthfulness, as you will build… endurance.
Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619.794.0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp and San Diego City Search.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80