Starting Point

By Gerard Bochese

With the myriad exercise equipment lined up in the gym and the plethora of exercises to choose from, where does one begin when designing an effective workout program?

Though designing an exercise program may seem complex and confusing, it can be broken down to fairly simple movement patterns. The human body has moved and performed the same way since its inception. The apparatus we use today may be very high tech but the movements are based on what we call Primal Movement Patterns:

1) We push
2) We pull
3) We level change
4) We flex and extend
5) We twist and rotate
6) We ambulate

If we include these movements in our exercise routine we will cover all aspects of our training and see positive results both aesthetically and functionally.

Each category holds a multitude of exercises and by simply choosing several from each category you can build a solid and complete routine that will both strengthen the individual muscle groups and, more importantly, balance the body so it will be equally strong in all movements and directions.

Balancing the body is extremely important in achieving optimal fitness and staying injury free. So often people only train the muscles they can see in the mirror or the muscles that are their favorite on the beach – chest, abs biceps. However, by overtraining certain muscle groups at the expense of other groups we create muscular imbalances in our bodies that will result in postural problems, chronic pain, and potential injury. Furthermore, if the body is not well balanced and certain muscles are noticeably weaker, this will affect your ability to strengthen and develop those muscles you really like – the body works as one unit and a weakness in one area will affect another area. Therefore, it becomes critical that you do an equal amount of exercises in each category (ex. If you do 5 push exercises you must do 5 pull exercises).

Here are some examples of exercises from each category:
1) Push – chest press, tricep extension
2) Pull – seated row, bicep curl
3) Level change – these make up our leg exercises – squats, lunges
4) Flex and extend – shortening and lengthening our core – crunches (shorten), hyperextensions (lengthen)
5) Twist and rotate – using cables, resistance bands or medicine balls we perform rotating motions through our core
6) Ambulate – jogging, sprinting, jumping forward

Summer Slender

By Brianne Harrison

At last, the weather has improved, and the warm temperatures and sunny days are drawing us all outside, to beaches, lakes, and barbeques. Unfortunately, at the time of year you usually want your body to look its best, it gets harder and harder to keep up a decent workout regimen. Vacations interfere with regular workouts, nice weather makes it tougher to go to a windowless gym, and summer’s sugary drinks and typically unhealthy party foods offer calorie-rich temptations. Luckily, there are a number of ways to stay active (and burn off that margarita!) during the summer months, even if you hate going to the gym or working out.

 

Find Fun Activities

You don’t have to hit the treadmill to get your cardio in. Get a Frisbee or volleyball game going on the beach, or play tag with your kids or friends (just five minutes of running in sand can help you burn more than 50 calories*). If you’re down the shore, rent some bikes and cruise the boardwalk, or cycle down the D&R Canal Towpath. On hot days, hit the pool to cool down—swimming laps works almost every muscle group. Love animals? Take your dog for a jog around the neighborhood, or volunteer as a dog walker at your local animal shelter—they’ll be grateful for the help! Have a summer of weddings lined up, or just looking for something new to try with your sweetie? Ballroom dancing lessons can also provide a great workout. If you need motivation to run, find a 5K that supports a charity that interests you (there are plenty of them this time of year) and start training!

Improvise

You don’t need fancy machines or expensive weights to keep your muscles toned while you’re on vacation. Any hardcover book or object with a bit of weight to it can be used for lifting exercises. Hold a heavy book on your chest when doing sit ups to increase resistance and burn more calories (the Bible found in all hotel rooms could work well for this). That same book can be used for lunges, squats, or arm exercises. Want shapely calves? Use a step or curb for toe lifts.  Pretty much any sturdy chair can be appropriated for bench dips that work the backs of your arms.

 Find Exercises that Travel Well

Pilates offers a great workout that tones your core, helps improve balance and posture, and can easily go on the road with you (if you practice mat pilates). If you’ve never tried pilates before, check out the Absecon Lighthouse Pilates Classes on the two-acre lawn at the historic lighthouse near Atlantic City. Classes are $10 each and support children's educational programs at Absecon Lighthouse. If you want to get some cardio in, throw your sneakers in the suitcase and scout out running trails near where you’ll be staying.

 

*Based on a 150 lb person