If you've ever taken a group exercise class and thought, "Wow, that was amazing," you're not alone. The group dynamics in these classes invigorate the participants, encouraging them to achieve higher levels of performance than they do in their solo programs.
This week, I'll present a few tips that will allow you to take the best parts of group exercise and use them in a customized, individual exercise plan.
First, get some good music. Group exercise instructors spend a great deal of time researching and compiling playlists that are appropriate for their class format. Whether the class fits into the mind/body genre with string music or a high energy boot camp with heart-pumping electronic jams, the key is to find music that you love.
Frequently refreshing your playlist will keep you motivated and inspired throughout your workout.
Second, add an element of competition. Whether we want to admit it or not, competition is part of the reason people achieve more in group classes.
Seeing fellow classmates pushing themselves to the limit inspires people to do the same, so why not leverage this feeling for your individual workout? Try setting a performance baseline for an objective measure like time, distance or repetitions. Once you have these, strive to eclipse these baselines with each exercise you select.
Finally, find a buddy. In group exercise, camaraderie keeps people accountable for showing up and for stepping up. Engaging a friend or co-worker will not only help you work out more consistently, it also creates a bond that could lead to greater fitness achievement for both of you.
Group exercise equipment can be used in an individual program. Stretch bands, yoga blocks and sliding discs are just a few of many options commonly provided for group classes that individuals never think of picking up for personal programs. I think it's smart to look at this equipment and identify appropriate uses for it within your program. Most of the time, these things are just sitting in the storage closet in your local fitness center. So why not borrow them and put them to use? Return them to the closet when you're finished.
This week's exercise is designed to leverage the sliding disc for individual use. This dynamic plank exercise is appropriate for almost anyone because of the modification options available.
1. Select a pair of sliding discs and get into the "up" phase of a pushup by balancing on your hands and feet, except with the hands very close together (slide discs to almost touching).
2. Slide your right hand forward as you simultaneously slide the left hand back.
3. Reverse the motion as you reach the end of the range for each arm and continue to repeat rapidly for 20 repetitions.
4. Perform two sets while maintaining abdominal tightness throughout.
The Sliding Disc Scissors exercise really challenges the chest, shoulders and core muscles. Those new to strength training will want to limit the range of motion to a foot or so. This will allow you to build confidence and strength while easing into the movement.
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.
ActiveStyle on 05/23/2016