It’s Time to Get Real about your Fitness Program
IT’S TIME TO GET REAL about your fitness program. It’s time to get a fitness program if you have not already. Winter may be the best time of year to put your plan into action.
I am not here to give you a motivational speech to start exercising and this is not necessarily a program for any one individual. I am going to introduce a few new exercises to your existing program, for most fill in a part of your regimen that is often overlooked and for others make sure you integrate this into the program you are about to get started on.
Again, it’s time to get real. We need to be sport and movement specific. Also you must add more to your program than just the standard exercises. Let me start by bashing a few exercises and machines that most personal trainers recommend and offer. Also let me remind you I am a gym owner and personal trainer. Most gym equipment is designed to move forward and backwards while being vertically loaded. These exercises are the most common circuits in most gyms. The list is Lower Body: leg press, leg curl, leg extension, calve press, Upper Body: lat pull down, chest press, overhead press, bicep curl, and tricep press. These are all great exercise. They are very safe, supportive and isolate the muscles great. What they lack is the recruitment of your core and rotational movement. These exercises listed above need to be part of a well balanced program but not your complete program.
We need to be more sport and movement specific. A few terms I am referring to are ROM (range of motion), horizontal load, torque, unilateral exercises and rotational movement. No matter what age or sport, these movements during training are a necessity. This type of training will increase flexibility, ROM, stability, weight transfer, coordination, proper sequential muscle recruitment and ballistic power. Think about any stick sport: golf, tennis, lacrosse, field hockey, baseball, etc. Each of these sports requires jumping, turning, change of direction or twisting.
The following exercises performed on a dual adjustable pulley, BOSU ball and dumbbells are just a few that should be added to your routine. These exercises can be modified using bands, stability balls, BOSU balls and dumbbells if the right equipment is not available.
3 new exercises to try:
*Torso Rotation (up swing, down swing, lateral swing)
*Dumbbell Row with rotation (Archers Row)
*BOSU Ball (one leg overhead dumbbell press)
To learn more or to participate in a fitness program, contact QUEST Fitness in Lewes at (302) 644-7020 or in Milford at (302) 422-8808. QUEST Fitness is located at the Village of Five Points, 17252 N. Village Main Blvd., Suites 14-16, in Lewes, at in the Riverwalk Center in Milford. QUEST Fitness offers Personal/Group Training, Full-Apparatus Pilates, Earth Sports, Kayaking, Massage and Chiropractic Care.
GOLFERS: The formula to increasing driving distance: Find a golf course farther away. Just kidding. You need to focus on flexibility and range of motion.
Increased Flexibility = Greater Range of Motion
Increased Range of Motion = More opportunity for increased club speed
Increased Club Speed = INCREASED Driving Distance
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