The case for isloating movements

Why should you care about “optimal movement?”

Many people are both secretly and openly frustrated with the inability to see change in their bodies. Part of the reason that even the most devoted “gym rat” can plateau is that they are relying on the same old movement patters used since birth. Faulty muscle recruitment patterns can “skip” the muscles they really want to develop and instead; by using the path of least resistance, develop other muscles which may not be as important.

Performing challenging new exercises with good form is like skiing. When done by an expert, both new exercises and skiing can seem graceful and harmonious. When done by a beginner both are awkward and slow.

Learning to ski is one of the most humiliating activities an adult can take part in. After all, an adult has been walking for a long time. She knows where her feet are, how to move one foot in front of the other to get somewhere. But her old movement won’t do anymore, as soon as she straps skis on her feet it’s like learning to walk all over again. She stumbles to the chair lift, slipping and falling before even getting onto the mountain. She may get her skis crossed, slip and fall again and again before lumbering back to her feet and flopping right back down face first into the powder.

Even the best instructor seems at first to be of no help. The ease with which the instructor performs the actions she says are simple (but that the student secretly believes are impossible) is almost insulting. How can you remember everything the instructor says to remember? Bend your knees. Look downhill. Keep your weight on the downhill ski. Keep your back straight but nevertheless lean forward. The commentary seems endless – how can you think about all that and still ski!?!?

The point about skiing; of course, is that to be a great skier you cannot focus on each individual movement of every part of your body. The acts should blend naturally and gracefully as you simply make your way down the hill – avoiding other skiers and following a smooth line. You must learn to forget the separate acts in order to perform all of them, or any of them in unison! But in order to perform the separate acts in unison you must first learn them individually! Only when you take command of each individual movement are you ready to put them all together. This is exactly the case with mastering new exercise techniques. You need to isolate muscles first, give them time to develop and then begin to move your whole body in a more efficient and functionally sound manner.

When you are done with your lessons; and have become a proficient skier, the skill of skiing will have been attained. Your new skill; however, will be of little use unless you are in your ski boots. But you are always in your body! With the right exercise program you can become not only a better skier; but a better golfer, soccer player, or any other sport for that matter! You will have attained a balanced body and knowledge of how to use it. By so doing you will be less prone to injury, and seem to have more energy because you have become more efficient with every move of your body.

No Weights, No Time, No Problem

Can you meet your goals with no machines? Undoubtedly yes. You have the two most important machines with you at all times; your body and your mind. Whether you are on the road, at home, or on a county park walking trail you have all you need to get results.

When all you have to work with is a floor, a wall, and maybe 20 minutes to spare you are going to have to throw out all the bells and whistles. Forget about running a perfectly executed program, go back to basics.

Equipment free workouts:

Beginner:
Step Ups and pushups
1 minute left leg step (max reps)
1 minute right leg step (max reps)
1 minute wall Pushups (max reps)
1 minute rest
*Repeat 1 to 3 times; then follow some of the core exercises that are attached.

Experienced:
300 squats
200 situps
100 pushups

*Sound too tough? Set aside 20 minutes and try to get as many rounds of 30 squats, 20 situps, and 10 pushups as you can. After just 10 rounds your done, and you’ve burned some serious calories.

Bored with squats? Follow the following guidelines for activating your quads on a lunge.

Lunge Tips:
1) Find a wall.
2) Put your left big toe right against the wall and kneel down on your right knee.
3) Put your left knee against the wall, make and keep contact.
4) Check both legs to make sure that there is about a 90 degree angle.
5) Use your left leg only to press your body up and over your left foot. (repeat)

For more information on exercises you can do at home or on the road check out the attachment.

It’s hard to be motivated outside of the gym. So if you don’t feel like exercising then just tell yourself “I’ll start with a warm up… and if I’m warmed up and I still don’t feel like exercising then I don’t have to.”