February 24, 2014
When I planned to write this post back in December, I had envisioned it would be raining in Cambria this week. Envisioning. Hoping. Praying. And I'll bet everyone in SLO county has been, too. Well, it worked! We have a 50 percent chance for rain on Wednesday, 80 percent on Friday, and 50 percent on Saturday. Let's keep our fingers crossed the weather forecast is wrong and it will rain all week. So here is how I had planned to start this post:
The rainy season means plenty of time in the gym. I find myself sometimes getting into a routine and going through the motions. All the exercises are good, don't get me wrong, but am I getting the optimum benefit from them?
I talked to a couple of fellow instructors to find out what they do to walk out of the gym feeling renewed.
I talked to a couple of fellow instructors to find out what they do to walk out of the gym feeling renewed.
Terri Harrington, personal trainer and yoga instructor at GymOne, says it's not about the specific routine or weights but your awareness and mind-body connection to yourself. "Connect breath to movement," she points out. "Be there, in your body whether you're spinning, lifting weights or stretching. Connect to your body's intuition for health and well being."
I love the perspective Terri brings because I wasn't even seeing it that way. It reminds me of what Wayne Dyer says about being thankful for your body and even the parts, like your liver or your feet.
At Cambria Community Fitness, personal trainer Scott Barrett warns that we need to do our own exercises and not something "off the rack." In other words, a routine needs adjustments
for each individual. "If there is any pain or discomfort with
any exercise," he cautions, "then you are not doing it correctly or it is not right for
you."
Some Exercises
I do have a few favorites when I'm at the gym and here are four of them you might want to add to your routine. Don't feel intimidated by all the names of the muscles. We all have them! Information is power.
I do have a few favorites when I'm at the gym and here are four of them you might want to add to your routine. Don't feel intimidated by all the names of the muscles. We all have them! Information is power.
Helicopter Squat
Squats are a total lower body workout, working out most of the major muscle groups of the butt, hips and thighs. Arm movements get the glutes working more during the squat.
With your arms pointed to the left, drop into a squat. As you drop down, bring your arms in front of you and to the right side of your body when you are finally down in the squatted position. Then, rise up bringing your arms back to the right side of your body. Switch sides. Start in the standing position with your arms pointed right and squat while bringing your arms to the left side, and back again to the right as you rise. Repeat this several times alternating your arm direction.
Incline Bench Press
Overhead Pulldown, Wide Grip
This is a great exercise for the chest and shoulders. The incline bench press uses the pectoralis major and anterior deltoid muscles.
Lie on your back, weights at your chest with palms facing up. Inhale. Press the weights up to the ceiling, exhaling as you press up and inhaling as you come down.
Overhead Pulldown, Wide Grip
The pulldown exercises the latissimus dorsi in the back. It also involves the biceps brachii, brachialis and brachioradialis muscles as well as muscles connected to the scapulae: the lower trapezius and the pectoralis minor muscles.
Position the thigh support in a snug position with feet on the ground. Choose your weight and take a grip equal to twice your shoulder length with the long bar at its highest position. Lean back slightly from the hips while contracting the abdominal muscles. As you pull down, stick your chest out while keeping your elbows wide. Pull the bar down to your collarbone maintaining posture alignment. Do not rest until all your repetitions are completed for the set.
Captain's Chair Knee Raise
The knee raise works the lower abdominals.
Support yourself by your forearms on a captain's chair. Inhale. Then lift your knees towards your midsection. Exhale on the way up. Use your abs to pull your legs up. Rotate your pelvis forward to really crunch your abs. Inhale as you bring your legs back down. You can also perform this exercise with your legs straight out which will make it a more challenging movement.
