8 Exercise Program Mistakes You Don’t Know You’re Making! PART II

Below is a continuation of some of the overlooked components of an exercise program. Getting any of these of all (if you’re a perfectionist) implemented into your program is a sure way to create a catalyst for change. Read on to see how “healthy” your program looks.

Here is PART I just in case you missed it:

8 Exercise Program Mistakes You Don’t Know You’re Making! PART I

 

 

5. You don’t feed your core.

Core training is nothing new anymore. When I first got into the industry back at the turn of the century (makes me sound ancient doesn’t it?), training your “core” was really starting to take off as a buzz word. Some exercisers replaced crunches and sit-ups with planks while others tweaked the classic moves by doing them on a stability ball. The next few years would have countless products hit the market in an attempt to help people train their “core.” Some were better than others while some just looked like they belonged in a circus. At the end of the day, there are many ways to train your core as training it has evolved greatly. Some of the more effective types of exercises don’t require any fancy equipment; in fact, you can do a ton without any equipment at all! Most importantly, get off the boring pieces of equipment because you are putting your stability deprived core to sleep and start “feeding” it more of what it wants and needs – integrated exercises that combine upper and lower body motions that occur in a variety of planes, numerous positions and at different speeds.

6. No “I” in team.

Muscles do not work in isolation. They are not like Carmelo Anthony (I couldn’t help myself). Rather, they work as a team or a chain that is made up of individual links. Your body was designed to move at its best in a variety of planes, through all types of speeds, and while performing both simple and complex tasks. As an example, think about language. In order for language to be fluid and effective, we need to string together words to make up sentences (no mumbling please). The greater one’s vocabulary and grammar, the more beautiful and articulate their language will be. On the other extreme, basic forms of communication may only require one word to be able to communicate to “get the job” done. Ask any parent whose child starts learning how to talk. Movement is very much the same way. Basic to average levels of ability will enable us to be able to locomote around and live life without restrictions. However, if our goal is to be able to enhance our performance in life or on a field or court, then by improving our “movement vocabulary” we can take our abilities to another level and beyond.

7. Get off your ass!

In a society where we all do a LOT of sitting, we need to spend more time out of the seated position. If I’m a desk jockey (office worker) who spends, 8 hours per day in my chair, and I commute in and out of NYC, it is very realistic that I will spend 10 hours each day sitting on my rear. Any overtime or traffic can easily put us up to 12 hours. As a coach, I would definitely NOT have exercises that have this client do any sitting. Main stream is finally catching on to the negative effects on prolonged sitting by having things like the stand-up desk and Fitbit reminders that tell us if we have been sitting too much. From a programming standpoint, there are 6 global positions that we should challenge the body in.

  • Standing
  • Seated
  • Supine (laying on back)
  • Prone (face down)
  • Kneeling and half-kneeling
  • Side lying

All these options (along with MANY other variables) allow us to create a customized program that will set up any of our clients for success, regardless of who they are and what they want to accomplish. Think about your exercise selection and look to see if you have a variety of positions. Or do you dominate too much from one or two options? If so, you know what to do.

8. You can rest when you’re done.

Time is such a precious commodity for everyone. It’s also the biggest “excuse” that many say keeps them from becoming the best version of themselves.. That said, if there was a way to build strength, build endurance, gain mobility, develop core stability, and be awesome all in one workout wouldn’t that be great?! Well there is! Gone are the days where you do your strength workout first for an hour then follow it up with your cardio workout for another 30-60 minutes.

By being smart with your programming, you can pick exercises from different categories or regions of the body and do them in a circuit style to enhance your metabolic response. By stringing together anywhere from 3-6 exercises and doing them with minimal rest in-between sets, you are guaranteed to be huffing and puffing. There are limitless ways to format your workouts, not only in terms of creating a metabolic response, but helping you either build strength, gain endurance, improve your mobility, etc. Bottom line, it will help you look, feel and perform better with the least amount of time in the gym. Think of it as training quality over quantity. More time in the gym isn’t necessarily better. If you can do more work in less amount of time, then you are more efficient. Then you can get home sooner and start feeding the machine.

Train hard but train smart!

~Alex

PS – Are you ready to take your training to a new level and your goals to new heights? If so, send us an EMAIL to schedule your first of two Success Sessions with one of our coaches.

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