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Planks, and its endless variations are the standard exercise for developing core strength and stability. Whether you're a beginner or an experienced fitness buff, there are plank variations and modifications that can help you engage your entire core and challenge your body.
#FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness #beginnerworkout #beginnerfitness #injuryprevention #injuryrecovery #sportstraining #squats #FitnessVariations #StrengthTraining #planks #plankvariations
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Squats are one of the most effective exercises for building lower body strength and developing overall functional fitness. Whether you're a beginner or an experienced lifter, there are various squat variations that can help you target different muscle groups and challenge your body. Let's look at a few variations that can keep you progressing in your workouts.
#FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness #beginnerworkout #beginnerfitness #injuryprevention #injuryrecovery #SAIDprinciple #sportstraining #squats #FitnessVariations #StrengthTraining Push-ups are the classic bodyweight exercise that can help improve upper body strength, core stability, and overall fitness. Whether you’re a beginner or an advanced athlete, there are a variety of push-up variations to help you progress and challenge you. And, they can be done anywhere.
In this post, we’ll explore the different types of push-ups and modifications for each fitness level. Beginner Variations: 👉 Wall Push-Ups: 🏋️♂️ Stand facing a wall, place your hands on the wall at shoulder height, and lean forward, then push back to starting position. You can move to a counter-top to increase intensity. 👉 Knee Push-Ups: 🙌 Start in a plank position with your knees on the ground, perform a push-up with a straight line from your head to your knees. Intermediate Variations: 👉 Incline Push-Ups: 🪜 Place your hands on a bench or step, keeping your body in a straight line. 👉 Diamond Push-Ups: 💎 Place your hands close together, forming a diamond shape, and perform a push-up. Advanced Variations: 👉 Decline Push-Ups: 📈 Place your feet on a bench or step, keeping your body in a straight line. 👉 One-Arm Push-Ups: ✋ Place one hand on the ground and the other behind your back, lower your body to the ground, then push up using only one arm. This is very advanced, so ensure your form is good throughout the movement. Time Under Tension (TUT) Variations: 👉 Slow Tempo Push-Ups: ⏳ Lower your body to the ground slowly, taking 3-5 seconds, and push up explosively. 👉 Isometric Hold Push-Ups: ⚡ Hold the lowered position of the push-up for 3-5 seconds before pushing back up. At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals. #FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness #beginnerworkout #beginnerfitness #injuryprevention #injuryrecovery #SAIDprinciple #sportstraining #PushUps #FitnessVariations #StrengthTraining 🧐 What is the SAID principle? SAID stands for Specific Adaptations to Imposed Demands. This principle states that the body will adapt to the specific demands placed upon it. In other words, if you want to get better at a particular sport or activity, you need to train in a way that mimics that activity.
🤔 To apply the SAID principle to your fitness routine, look over the following: 1️⃣ Identify the specific demands of your sport or activity 2️⃣ Determine the physical qualities needed to meet those demands (e.g., strength, power, endurance, speed, agility) 3️⃣ Develop a training program that targets those specific physical demands 4️⃣ Gradually increase the intensity and complexity of your training to continually challenge your body and promote adaptations 🏋️♀️ Strength training can improve muscular strength, endurance, and power, as well as joint stability and bone density. To apply the SAID principle to strength training, you should: 👉 Identify the specific muscle groups and movement patterns required for your sport or activity 👉 Select exercises that target those muscle groups and movement patterns 👉 Choose appropriate resistance and rep ranges to challenge your body and promote adaptations 👉 Progress your training gradually to continue challenging your body 👵🧓 Seniors can benefit from exercise that targets strength, endurance, balance, and flexibility. To apply the SAID principle to senior fitness, you should: 👉 Identify the specific physical demands of daily life that seniors need to meet (e.g., carrying groceries, climbing stairs, walking, golf, tennis, etc.) 👉 Choose exercises that target those specific demands (e.g., squats, lunges, step-ups) 👉Select appropriate resistance and rep ranges to promote adaptations without risking injury 👉 Progress your training gradually to continue challenging your body 🎾🏌️♀️🏃♂️ At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals. #FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness #beginnerworkout #beginnerfitness #injuryprevention #injuryrecovery #SAIDprinciple #sportstraining Are you just starting out on your strength training journey and wondering why you're already seeing gains in strength? The answer may surprise you. It turns out that initial gains in strength are mostly associated with neural improvement (coordination) rather than actual muscle hypertrophy (increase in muscle mass). We'll explain what this means and how you can make the most of these initial gains to build a foundation for future progress.
🧠 The role of neural adaptation: When you start a new strength training program, your body adapts in a number of ways, including neural adaptation. This refers to improvements in the way your nervous system communicates with your muscles, resulting in more efficient muscle recruitment and activation. These changes typically occur within the first 4-8 weeks of strength training 💪 Why this matters for strength gains: As your nervous system becomes more efficient, you'll be able to recruit more muscle fibers and generate more force with each contraction. This translates into increased strength, even before your muscles have undergone significant hypertrophy. 👩🏫 How to optimize neural gains: While initial strength gains are largely due to neural adaptation, there are things you can do to optimize this process and make the most of your gains: 🏋️Focus on good form: Proper form is essential for maximizing neural activation and improving muscle recruitment. 💦Increase the intensity when appropriate: By lifting heavier weights, you'll increase the demands placed on your muscles, leading to greater neural adaptation and improved strength gains. 💤 Get some rest: Adequate rest and recovery is essential for allowing your nervous system to adapt and recover. 💪While muscle hypertrophy is an important component of long-term strength gains, initial improvements in strength are largely due to neural adaptations. At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals. #FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness #beginnerworkout #beginnerfitness #injuryprevention #injuryrecovery When it comes to strength training, the number of reps, sets, and exercises you should do varies depending on your fitness level. Here are some general guidelines, with examples of exercises you can perform for major muscle groups.
BEGINNER:
INTERMEDIATE:
ADVANCED:
Now let's put this information with some exercises to develop a strength training program for you. Here is a list of example exercises for each major muscle group:
Keep in mind that these are only a few examples of the many exercises to choose from for each muscle group. It's important to focus on proper form and gradually increase weight or resistance over time to continue making progress. At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals. #FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness #beginnerworkout #beginnerfitness #injuryprevention #injuryrecovery Injuries can be frustrating, but they don't have to derail your fitness journey. With the right modifications, you can continue to stay active and make progress. Most modifications can be as simple as reducing the weight, changing the angle of the movement, or restricting or changing the range of motion utilized in the exercise.
Here are some tips and exercises to try. 👉 Tip 1: Listen to your body. If something hurts, don't push through it. Instead, modify the exercise or choose a different one altogether. 👉 Tip 2: Work with a professional. A certified personal trainer or licensed physical therapist can help you develop a safe and effective workout plan that takes your injury into account, and provides guidance on progressing out of the modification. 👉 Tip 3: Focus on exercises that strengthen the injured area. This can help speed up the healing process and prevent future injuries. This is typically where a professional can assist to ensure that the exercises are providing improvement to the effected area, rather than preventing healing. Here are a few, of the limitless exercises that can be modified for common injuries: 👉 Knee injury: Instead of high-impact exercises like running or jumping, try low-impact options like cycling or swimming. Focus on exercises that strengthen the quadriceps and hamstrings, like leg extensions, or straight-leg raises for the front of the upper leg, and hamstring curls for the muscle on the back of the upper leg. 👉 Shoulder injury: Avoid exercises that put stress on the shoulder joint, like overhead presses or push-ups. Instead, try exercises that work the upper back and rotator cuff, like seated rows and internal/external rotations. 👉 Lower back injury: Skip exercises that put pressure on the lower back, like sit-ups or deadlifts. Instead, try exercises that work the core and glutes without stressing the lower back, like planks and bridges. Exercise modifications are standard for most customized fitness and wellness programs. For many orthopedic soft-tissue injuries, strength training can mitigate or eliminate the symptoms, and reduce the likelihood of future injuries to the area. At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals. #FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness #beginnerworkout #beginnerfitness Have you ever wondered how strength and conditioning programs work to improve musculoskeletal and cardiovascular health? Well, it's all based on the General Adaptation Syndrome (GAS).
What is the General Adaptation Syndrome? 🤔 📈 It describes how the body responds to stimulus/stress and how it adapts over time to become more resilient. How does the GAS relate to strength and aerobic conditioning? 🏋️♀️ Strength training and aerobic exercise are types of stress that challenges your body to adapt and become stronger. 🔁 The GAS principle describes three phases of adaptation that occur in response to this stress:
At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals. #FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness Happy #MotivationMonday Everyone! I hope you all had a good weekend.
It's the beginning of a new week, so today is a great day to start setting some fitness and wellness goals. So what's the best way to reach those goals? Here are a few tips to help you get started: 🌟 Be specific: Set a goal that is clear and measurable. Instead of saying "I want to start running" try "I want to run a 5k in the next 12 weeks." 🌟 Make a plan: Once you have your goal in mind, create a plan of action. Decide on the steps you need to take to reach your goal and put them into action. Being specific with your goals, allows you to identify and implement specific steps to reach your goal. Keep a chart of your progress. 🌟 Celebrate milestones: Work backwards from your goal; break your goal down into smaller milestones and celebrate when you reach them. This will help keep you motivated and give you a sense of accomplishment. In the beginning, you can set more frequent milestones, daily or weekly to keep you engaged. Let's continue to use running as an example, each week you could increase your time or distance (not both) that you run by 5-10%. 🌟 Be realistic: Don't set goals that are too far out of reach. Be realistic about what you can achieve and set goals that are challenging but attainable. Remember, setting realistic goals is the first step towards achieving them. Setting unrealistic goals will only result in frustration and potentially derail your motivation and dedication to the goal. For instance, if you have never run, start with a 5k goal, rather than a marathon. Setting, reaching and maintaining your wellness goals are more an exercise in mental stamina, than physical. The goal is to stay motivated and engaged. Remember, setting fitness and wellness goals is the first step towards achieving a healthier, happier you. At Inbalance FITNESS, we're here to help you crush those goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals. 💪 #FitnessGoals #WellnessGoals #GoalSetting #seniorfitnessspecialist #seniorfitness #inbalance #inbalancefitness 🏋️♂️🔥 Let's discuss an often neglected, but crucial piece of a fitness program, mobility and flexibility, and how to incorporate them into your fitness program. 🏃♀️💪
Why mobility and flexibility are important: 🙆♀️ *Improve range of motion: Mobility and flexibility exercises help to improve your range of motion in your joints, which can help you move more easily and perform exercises with better form. 💃 *Reduce risk of injury: When your joints and muscles can move freely, you’re less likely to experience strains or sprains during exercise. 🤕 *Improve posture: Tight muscles can cause poor posture, leading to pain and discomfort. Improving your flexibility can help to alleviate these issues. 🧘♀️ How to incorporate mobility and flexibility into your fitness program: 🏋️♀️ *Warm up with dynamic stretching: Before starting your workout, perform dynamic stretches to prepare your muscles and joints for exercise. Dynamic stretches involves moving your body through a range of motion, similar to movements you will perform during the workout, while gradually increasing the intensity of the movement 🤸♀️ *Perform static stretching after your workout: Static stretching helps to improve flexibility by holding stretches for longer periods of time. This is what most people think of when they think about stretching. Hold each for about 30-60 seconds under moderate tension.🧘♂️ *Use foam rollers and other tools: Foam rollers and other tools can help to release tight muscles and improve flexibility. It's a self-massage technique that helps loosen tissue that typical stretching cannot release. This is a more advanced technique that we will discuss in future posts.🛀 A few exercises to get you started: 🏃♂️ *Hip circles: Stand with your feet hip-width apart and your hands on your hips. Circle your hips clockwise, then counterclockwise. 🕺 Shoulder rotations: Stand with your arms at your sides. Raise your arms to shoulder height and rotate them forward, then backward. 🏋️♂️ *Ankle pumps: Sit on the floor with your legs straight out in front of you. Point your toes toward your head, then away from your head. 🦶 *Bird dog exercise: Begin on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Raise your right arm and left leg simultaneously, then switch sides. 🐦 🤝 Incorporating mobility and flexibility exercises into your fitness program can help to improve your overall fitness, improve posture, and reduce your risk of injury. By warming up with dynamic stretching, performing static stretching after your workout, and using tools like foam rollers, you can improve your range of motion, reduce pain and discomfort, and move more easily. #Mobility #Flexibility #FitnessGoals #InjuryPrevention #inbalance #inbalancefitness #seniorfitness #seniorfitnessspecialist #beginnerworkout #beginnerfitness 🏋️♀️💪 Strength training is the one of the best ways to build muscle, boost your metabolism, and improve your overall health and fitness. However, it's important to avoid common mistakes that can lead to injury or derail your progress. Here are a few guidelines to help you get the most out of your strength training workouts, and stay safe:
🚫 Mistake #1: Lifting too much weight too soon Start with light weights and focus on proper form and technique before progressing to heavier weights. Gradually increase the weight and intensity of your workouts over time to avoid injury. 🚫 Mistake #2: Not allowing enough rest between sets Resting between sets is important for allowing your muscles to recover and rebuild. Aim for 30-60 seconds of rest between sets for most exercises, and up to 2 minutes or more for proper recovery from heavier lifts. 🚫 Mistake #3: Neglecting certain muscle groups It's important to work all the major muscle groups in your body for overall strength and balance. Don't neglect your back, glutes, and core muscles (not just your 6-pack), which are often overlooked in favor of more visible muscle groups like biceps and chest. 🚫 Mistake #4: Focusing too much on isolation exercises Compound exercises, those that work multiple muscle groups at once, are more efficient and effective for building strength and muscle. Include exercises like squats, deadlifts, pull-ups and push-ups in your routine, in addition to, not a substitution for isolation exercises like bicep curls or tricep extensions. 🚫 Mistake #5: Ignoring proper form and technique Poor form and technique can lead to injury and limit your progress. Take the time to learn proper form for each exercise, and consider working with a personal trainer or fitness coach to ensure you're performing exercises correctly. By avoiding these common mistakes, you can make the most of your strength training workouts and achieve your fitness goals safely and effectively. 💪👍 #strengthtraining #workoutmistakes #avoidinjuries #fitnessbeginners #properform #restbetweensets #compounds #musclebalance #inbalancetraining #inbalance #beginnerworkout #seniorfitnessspecialist #seniorfitness 💪 Myth: Strength training will make you bulky.
💡 Fact: It's a common misconception that lifting weights will make you bulky. In reality, strength training helps build lean muscle mass, which can increase your metabolism and help you burn more calories throughout the day. In fact, weight may stay stable, but your clothing sizes may decrease due to the increase in lean muscle and decrease in body fat. 💪 Myth: Cardio is the best way to lose weight. 💡 Fact: While cardio is an important component of weight loss and fitness, strength training, and a healthy diet, are probably more important in maintaining a healthy weight. As stated previously, building muscle through strength training increases your metabolic rate and burns more calories, even at rest. A combination of cardio and strength training is the most effective way to lose weight and improve overall health and fitness. 💪 Myth: You need to spend hours in the gym to see results. 💡 Fact: You don't need to spend hours in the gym to see results. Consistency is key - even a short strength training workout a few times a week can lead to improvements in muscle tone, strength, and overall health. 💪 Myth: Strength training is only for young, healthy adults. 💡 Fact: Strength training is beneficial for people of all ages and most medical conditions (consult your physician), including older adults, and even kids. In fact, it's particularly important for older adults to maintain muscle mass to prevent age-related muscle loss and maintain overall health, mobility and quality of life. 💪 Myth: You need expensive equipment or a gym membership to strength train. 💡 Fact: You don't need expensive equipment or a gym membership to strength train. Bodyweight exercises, resistance bands, and dumbbells can all be used for effective strength training workouts at home. Remember to always consult with a certified personal trainer or healthcare provider before starting a new fitness program. #StrengthTraining #FitnessMyths #BeginnerFitness #HealthyLiving #seniorfitness #seniorfitnessspecialistness #inbalance #inbalancefitness 🏋️♀️💪 As we have said before, fitness is all about progress, and the FITT principle is a great way to ensure that you're making the most of your workouts! Here's what it means, and how to use it:
F - Frequency: How often you exercise per week I - Intensity: How hard you work during exercise T - Time: How long each exercise session lasts T - Type: What kind of exercise you do 📝 Here are some tips to help you apply the FITT principle to your workout routine:
#FITTPrinciple #FitnessGoals #WorkoutTips #inbalance #inbalancefitness #beginnerfitness #seniorfitness Let's talk some more about rep ranges and how they affect the intensity of your workout, and where to start.
It's always better to start with lighter weights and proper form to prevent injuries. Once you've established good technique and form, it's time to think about the number of reps you should perform for each exercise and set. Here are some guidelines to help you get started:
As you progress and feel comfortable with your form, you can gradually increase the weight and reps to continue challenging yourself. At inbalance FITNESS, our certified personal trainers can guide you in safely implementing progressive overload into your strength training routine to establish a habit and avoid injury. #StrengthTraining #FitnessTips #WorkoutProgression #SafeStrengthTraining #inbalance #inbalancefitness #beginnerworkout #beginnerfitness #seniorfitnessspecialist Form first, but once proper form is established, how much weight should you lift? How many reps and sets should you perform each workout? These are common questions that come up in strength training all the time. Let's talk about how volume and intensity relate to each other, and how you should approach these two variables when you are training.
Rep (repetition) ranges: The number of reps you perform determines the intensity of the exercise. In general, the fewer reps you perform, the more weight you can lift. Here are some guidelines for intensity based on rep ranges:
Rest between sets: As intensity increases, you'll need longer rest periods between sets to recover. Here are some guidelines for rest periods based on rep ranges:
Volume: Volume is the total amount of work you do in a workout. To increase volume, you can either increase the number of sets or reps. Our expert certified personal trainers at inbalance FITNESS are here to provide guidance and support as you learn the correct form and safe progression for your fitness program. Don't hesitate to ask for assistance and prioritize proper form, intensity and rest to set a solid foundation for your strength training journey! #FormMatters #ExerciseTechnique #FitnessSafety #StrengthTrainingTips #ProperForm #BeginnersGuide #beginnerworkout #SeniorFitness #safestrengthtraining #seniorfitnessspecialist #inbalancefitness #inbalance |
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