In The Beginning There Was Flexibility and Balance

The beginning of any strength training or weight loss program should start with balance and flexibility.  If you've already started a new workout regiment this year you may have found that you are prone to injury.  Starting a new program after not exercising for some time is like starting up a car that has sat in the cold for a couple of days, it needs to warm up before you drive it.  

Today's society is plagued with postural imbalances due to people spending more time sitting in offices, hunched over computers or using repetitive movements.  Flexibility training may decrease the chance of muscle imbalances, joint dysfunctions and overuse injuries.  Without optimum flexibility people may not be able to reach their fitness goals without injury.  Balance and flexibility are also important as we age.  The better our balance when we are older, the less likely we are to fall and break hips, arms and shoulders.  Why not start now!

So how can we incorporate flexibility and balance into our new workout program?  It is easier than you may think and does not require extra time at the gym in a yoga class (though I do encourage a yoga practice to balance mind-body-spirit).  Start by doing simple stretches for the muscle groups you plan to work that day before and after your workout.  Research individual stretches for each muscle group or find a personal trainer at your gym.  Any personal trainer worth their salt will show you a couple simple stretches for free.  Next, incorporate single leg exercises into your regiment i.e. single leg dumbbell curls or a single leg cable press.  Do two sets of each exercise switching the balance leg for each set.  When performing your exercises use a 4-count motion to increase flexibility.  When curling for example, curl up for four seconds, hold for two seconds and back down in one second.  Flexibility in muscles alone can help you lift 10-15lbs more per repetition.  We feel weak because our muscles are tight. 

Balance is also an indicator of our brain's age.  The longer you can hold a single leg balance the younger your brain age.  Try this: stand with feet flat on the floor under your hips, raise one leg off the ground by bending your knee and bringing the leg out in front of you bent at ninety degrees and bring your arms up and out to the side at shoulder level.  Start a timer and compare with the chart below.

-less than 10s = age 60                                              
-10-15s = age 50
-15-20s = age 40
-20-30s = age 30
-over 30s = age 20

 


Jason C. Venckus
Progressive Complete Health, Inc
Holistic Health Coach/Personal Trainer
www.goproveg.com