Health Clubs and Home Workouts

Blaine MitchelAll, Back Pain, PreventionLeave a Comment

We all share some common daily-life activities. We sit. We stand. We walk. We mow the lawn. We run to catch the bus. To successfully do all these things, we need the core and more. Here we provide some exercise ideas which support your core and everyday movements.

Finding a Good Personal Trainer

For a while now, core and functional training have been popular in the fitness world. They help people function better in daily life. Core training and functional training are two sides of the same coin. Both concentrate on developing muscles to assist daily activities, lowering the chances of injuring or reinjuring your back.

Functional training refers to exercises which support every day activities, including standing, picking up children, or climbing up stairs. Good functional training programs increase strength and flexibility which improve natural movements and coordination between muscles and the nervous system.

Every person is a unique musculoskeletal package with slightly different daily activities. Personal trainers are professionals who specialize in core and functional training and carefully assess a client’s daily activities to form a custom exercise routine.

Training and Certifications

Personal trainer certifications are the norm in health clubs, gyms, and community centres such as the YMCA. However, it requires a relatively short period of time (such as a long weekend) to become a certified personal trainer and this should be kept in mind when looking for a personal trainer. Among the better training/certifying agencies are the American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM), and the American College of Sports Medicine (ACSM). They generally have more stringent programs and testing. All necessitate continuing education to remain certified.

Plenty of trainers have college degrees in exercise science, where they study subjects such as anatomy, physiology, and kinesiology.

Veteran trainers often specialize in certain populations such as elderly, athletes, or boomers and/or in kinds of exercise such as prenatal or post rehab (picking up where physio therapists leave off). Chat with prospective trainers about their education, specialization, and experience. Lots will have reduced-price introductory offers. It’s a good idea to try a session or two before committing to longer packages. It might be a cliché, but nevertheless: a good personal trainer should “walk the walk.” They should move well and be fit and healthy. This doesn’t mean model thin or bulging with huge muscles. Actually, overly trained muscles aren’t functional—they’re too tight. You can observe this when muscle-bound people try to do basic things such as bending down; overly tight muscles restrict movement.

 

Power Up with Resistance Training

There are lots of ways to generate resistance in order to condition your muscles: with your own body weight, such as with push-ups, through weight-training with bar bells, and by using flexible bands. All will increase your strength.

When doing resistance exercises, you should exhale on the exertion. This means exhaling on the most difficult part of the exercise. For instance, when doing bicep curls, you inhale to prepare, and then exhale when you lift the weight up.

Free weights and machines have differences. Free weights require more control. You need to balance and support the weight as you move it. In contrast, machines help support the movement, which can be beneficial, particularly when starting a weight training program.

To get the maximum benefit from your exercise routine, good form is required. Slowly lifting and releasing, supporting the spine through the use of the abdominals, and using weights that you can control will go a long way toward keeping your back safe while conditioning your muscles. Correct form not only builds muscles, but does so with a reduced chance of injury.

How much should you lift and how often? As a general rule, you’ll want to complete three sets of a particular exercise. Each set should consist of 8 to 10 repetitions. At the end of the last set, the targeted muscle groups should be feeling tired. Work each muscle group twice a week. For instance, on Mondays and Wednesdays, work the lower body; on Tuesdays and Thursdays, work the upper body.

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