Some exercises are just too cool not to try at least once. Whether we're talking about slamming a medicine ball or jumping off of a platform, exercise variety can really make the difference in your program enjoyment. This week, I'll discuss ways you can maximize your "cool" factor and increase your workout intensity at the same time. Plus, I'll introduce a new movement that you probably haven't seen before.
It's dangerous for anyone to fall into a predictable, boring exercise routine. Why, you ask? Exercise adherence is affected by exercise enjoyment. Period.
If exercise enjoyment suffers due to boredom or staleness, people are likely to abandon their program altogether.
For this reason, I'm a big believer in keeping workouts fun and interesting.
To ensure your program stays fresh, I recommend going to the "toy" section of your fitness center. Almost all fitness centers have a little area where they keep medicine balls, stability balls and other items that don't fit into what some would consider "traditional" fitness equipment. I like to encourage people to challenge themselves with these unique tools, simply because they can augment workout variety.
To get started, just pick the item that seems the most interesting. If it's a medicine ball, cool. If it's a TRX strap, that's great too. Just pick something you haven't used before and ask questions -- lots of them. Either find a fitness professional in your center or do some online research on how to use the equipment you've chosen.
Chances are you'll stumble across one or two exercises (hopefully more) that you really enjoy with that piece of equipment. If so, this little experiment was well worth it.
Another great way to infuse your workout with variety is to perform already familiar movements with the new toy. A squat performed on a BOSU (Both Sides Utilized) ball is altogether different than a regular squat. A subtle adjustment in the balance of an exercise can really affect your enjoyment.
You've just got to put forth the effort to change, which can be the toughest part.
This week's exercise uses another cool fitness toy, the kettlebell. It's a unique movement that really challenges the core musculature.
1. Select two medium-weight kettlebells and get into a pushup position. Hold onto the handles of each kettlebell and position them right underneath each of your shoulders so your only points of contact with the floor are your feet and the kettlebells.
2. From the "up" phase of a pushup, slowly lower your torso as you would with a normal pushup. Once your chest is even with the kettlebells, reverse direction and press your torso back up.
3. As you reach the top of the pushup, "row" one kettlebell up by lifting it up off the floor.
4. Row it all the way up until your right elbow is at 90 degrees, then slowly lower the kettlebell.
5. As you lower it, place it on the floor a few inches in front of your right shoulder.
6. Repeat this motion with the left side and continue to "crawl" the kettlebells forward with a pushup in between each step.
I have to admit, this exercise was tough for me. I had to modify it after the first set by using only one kettlebell instead of two.
This provided me with more balance and a little more control over the pushup portion of the exercise. Either way, it was a fun challenge that I'll be sure to incorporate again. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 08/25/2014