John demonstrates a standing cable chest press
You can do exercises sitting down.
You can do exercises standing up.
If overall functional ability is a goal and you have a choice, stand up. Here’s why.
When you exercise sitting or lying down, you engage fewer muscles. Think about it. You’ve got a machine or bench to brace yourself against. For example, do a standard bench press and your body is braced by the bench. The primary muscles of the chest do the work, but the rest of your body isn’t engaged.
Stand up and do a chest press using a cable machine. Your lower body has to engage to keep you standing. Your core has to engage to keep you upright. The stabilizing muscles of the body are firing as you’re performing the exercise and managing the independent movement of each cable and the constant tension of the cable machine.
Engage more muscle and you use more calories. As an added bonus, you’re simulating normal daily activity where the body moves as a system rather than isolating a specific muscle group.
Go ahead, stand up! Here’s a video to get you started.
November 25th, 2009
admin
Every day I see people come the the fitness center and exercise with great intentions but they’re not seeing results. Day after day they work out, many of them dreading every moment because they’re frustrated at the lack of success.
Results can happen. They just need to know how to do it and I can help.
Get the report now below. The answer might surprise you.
I just added nine new fitness videos to You Tube. You can find my videos on the left side of this page.
Many of you have told me that it’s been very helpful seeing the exercises being performed. I’m glad it’s helping and thanks for watching!
February 14th, 2009
admin
A few weeks ago, our Biggest Loser Team did a workout using resistance bands. The exercises we did were:
Lunges
Squats
Military press
Upright rows
Lateral raises
Tricep kickbacks
Front raises
Bicep curls
Rows (with door or pole)
Cable rotations (with door or pole)
If you need a refresher on how to perform these exercises, check out these videos
Need some exercises to get started? Try this body weight exercise routine:
10 jumping jacks
No rest
10 toe touches
Rest 1 minute and repeat both exercises one time
10 push ups
No rest
10 frog sit ups
Get in a sit-up position, but instead of placing your feet on the floor, place the bottoms of your feet together and spread your knees apart. With your hands behind your head, tighten your ab muscles and use them to lift your shoulders off the floor. Keeping your abs tight, lower your shoulders to the floor.
No rest
Repeat both exercises twice
Rest 1 minute
20 body weight squats (video)
Rest 1 minute
Repeat 1 time
Plank, 30 seconds (video)
No rest
Jack-knife crunches (how to link)
Rest 1 minute
Repeat both exercises 2 times
Perform this routine on alternating days three times weekly followed by 20 minutes of cardio exercise at a moderate intensity (able to hold a conversation)
On the alternating days, perform 30 minutes of low intensity cardio exercise.
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