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By Amir Nevo, BScK, CSCS
Weight training encompasses a variety of
training methods, each presenting the
exerciser with its own set of challenges and
benefits. While standard weight lifting may
appeal to some, the modern-day exerciser
tends to look for alternatives to
bodybuilding in order to achieve physical
fitness.
With that in mind, here are some simple
adjustments you can make to your gym workout
which will stimulate your mind and keep your
body healthy.
Any exercise that you would normally do in a
seated position, try doing the same exercise
standing up. For example, when doing seated
dumbbell curls, try doing the same exercise
standing up rather than sitting down. Or
when doing a seated shoulder press, try this
exercise standing. You can make this switch
for every exercise that you would normally do
in a seated position. Making this change
will engage your core muscles making the
exercise much more difficult. For an even
harder challenge, do the exercise and try
switching from standing on two legs to
standing on one leg. This will be
considerably more difficult than on two legs,
and make sure that you alternate which leg
you stand on for each set of an exercise. If
standing on one leg is not challenging
enough, close your eyes and try the same
exercise and you will learn just what a
challenge is all about!
You can also try adding fitness devices that
will allow you to exercise on an unstable
surface. Exercising on an unstable surface
will force your body to incorporate deep and
middle layer stabilizer muscles that would
not normally be targeted when exercising in a
more stable environment.
A perfect example of such a device is the
ever-popular stability ball. Any exercise
that you would normally do in a seated
position on a bench, try sitting on a FitBall
Stability Ball instead. If you would
normally do an exercise in a lying position
on a bench, try lying on a stability ball
instead. Make sure, however, that when
switching to the stability ball, lower the
weight that you would normally use for that
exercise, since the unstable surface of the
ball will make the exercise much more
difficult. (*FitBALL exercise balls are not
recommended for heavy weight-training.)
More great balance training tools include
devices such as the Activa Disc, the FitBall
Balance Board, and the Fitter Wobble Board.
These exciting products offer an exerciser
the opportunity to train effectively in an
exciting new way that offers a multitude of
health benefits including strength, balance,
coordination, and agility.
Just remember that when changing your
workouts from a stable surface to an unstable
surface, take things slow and steady at
first. Asking your body to perform complex
balance exercises can be challenging at
first, so start with lighter weights and
focus on your form. Fear not, however,
because you balance will improve quickly and
you will soon be exercising smoothly and
confidently on your stability ball or other
balance tool.
All these great products are available on www.balldynamics.com,
and you may want to pick up one of my DVDs -
"I
Bought The Ball...Now What?" which shows
you how to perform over 75 great exercises on
the stability ball to help you get the most
out of your workouts.
About Amir Nevo: He received his Bachelor
of Science degree in Kinesiology from
Dalhousie University in Halifax, Nova Scotia,
Canada.
Amir has extensive experience in strength and
conditioning with the general public as well
as specific experience in cardiac and
pulmonary rehabilitation, and working in a
clinical work-hardening setting. As a PFLC,
Amir is also highly trained in basic and
advanced fitness testing. He is exceedingly
sought after for both private client training
as well as public speaking in a corporate
environment on a variety of health and
fitness-related topics, and can deliver all
workshops and other services in both English
and French.
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Welcome to the September
issue of
The Health Bounce!
