Inspired Journey Fitness » Resistance training

Stand up and get stronger

admin — Mon, 19 Apr 2010 10:27:28 +0000

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.

What’s wrong with your exercise program and how to fix it!

admin — Thu, 26 Nov 2009 03:57:09 +0000

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.

Nine new videos just added to YouTube!

admin — Mon, 13 Apr 2009 01:16:00 +0000

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!

A workout you can do anywhere!

admin — Sat, 14 Feb 2009 23:47:00 +0000

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

Body weight exercise routine

admin — Tue, 13 Jan 2009 05:07:00 +0000

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.