MASTER CLASS

Getting an exercise program design ‘just right’

I think of fitness training in the same way a chef thinks about preparing a meal.

With all the correct ingredients in exactly the right quantities, you have a masterpiece. If one ingredient is missing or the quantity is wildly miscalculated, it’s a disaster.

This week, I’ll present a few tips for getting program design “just right.”

As much as people are creatures of habit, we need variety; our minds want to be stimulated. This is particularly true in the case of physical activity. When designing your program, always include a few “outside the box” exercises that require thought for proper execution.

Whether you’ve been exercising for 40 days or 40 years, executing a boring program deflates motivation. So I think it’s very important that, in addition to covering fundamentals, any workout program routinely shakes something up, making a movement more difficult or just making it different.

The good news is that this can be accomplished a number of ways.

My first choice for adding variety is to modify a movement you’re already comfortable with. A standard seated biceps curl becomes a lot more fun and effective when you sit on a Swiss ball and lift one foot off the floor. This simple adjustment transforms a boring, ’70s style exercise into a fresh core-blaster.

This strategy can be used for almost any exercise in any setting.

The key is to educate yourself about new and innovative fitness techniques. Magazines, newspapers and online resources are all places to find ideas. Of course, some new techniques won’t be appropriate for your goals or fitness level. Take the information and apply it in a way that matches your goal structure.

Another great way to infuse some energy into your routine is to change the scenery once in a while.

Men have a tendency to head straight for the weight floor every time they enter the gym. Why not join a weight training group exercise class? My guess is that most men could learn something valuable by participating. If not, what’s the downside? You’ll get a great workout that will challenge you in a different way.

This week’s exercise is a simple variation of the standard plank. Although similar, the slight adjustment in arm position makes this exercise just different enough to pique your interest.

  1. Get into the normal plank position on your forearms and toes (elbows on the floor).

  2. Brace your abdominals and hips so your shoulders,hips and legs are aligned. Don’t let your upper back sag between your shoulder blades: Press up.

  3. Move your right arm from the normal plank position into a push-up position. Your elbow should be approximately 90 degrees.

  4. Hold the plank position for 30 to 60 seconds by contracting your abdominals as well as your right triceps.

  5. Switch arms and hold it for another 30 to 60 seconds.

This exercise will give your mind something different to think about during abdominal training. It’s a cool variation that would be a nice addition at the end of a chest and triceps workout.

Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certiÿed by the American College of Sports Medicine.

[email protected]

ActiveStyle, Pages 27 on 12/23/2013

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