Haddonfield Personal Trainer Jim Bompensa outlines how to work multiple muscles in unison to increase your fitness return on time invested.
Your time is valuable. If you think of your time as currency, currency that can never be replaced, you will certainly want to get the most bang for your buck. If you value your time and take time management seriously while striving to get the most out of your workouts than you need to work as many muscles as possible at the same time. This method of exercise will provide numerous benefits:
First, you will fatigue more muscles in less time. In order to create a well rounded full body tone, you must work every muscle in the body to the point of fatigue. I recommend doing this two times per week. Since there are numerous muscle groups to be worked, you may find it hard to budget enough time to properly work all of them. By utilizing multiple muscle groups in unison, you create a more time efficient and effective workout routine.
Second, you will illicit positive changes to your cardiovascular system. Because so many muscles are moving at the same time, a greater amount of blood flow is required. This will raise your heart rate and provide a greater benefit to cardiovascular system. Oxygen is required to fuel muscle movement. When more muscles are moved more oxygen is required. Blood delivers oxygen and since the heart pumps the blood, more cardiovascular involvement is required. Hence, a more efficient cardiovascular system is the final product.
Finally, you will burn more calories. By creating more muscle movement, more calories are required. One of the biggest reasons people exercise is to loose weight or keep from gaining weight. Calorie expenditure is critical in weight loss and weight management. The more calories burned the more body fat is lost or the less body fat is retained. When more muscles are moved more calories are burned in a shorter time frame.
Time efficient workouts are my specialty. I create workouts for busy clients. In order to create these time efficient workouts, I utilize two methods to create coordinated muscle movement.
First, I combine lower body exercises with upper body exercises. An example of this type of exercise is the squat with lateral raise. Follow the instructions below to complete this exercise.
1) Begin with arms extended at your side with slight bend in elbows. Your feet should be
just a little wider than shoulder width.
2) Arms should not be touching the body.
3) The body should be lowered to a position where the thighs are parallel to the ground.
Arms should stay steady while lowering the body.
4) With both feet firmly planted on the floor, the body should be lifted back to starting
position. Both arms should be lifted laterally away from the body while pushing
up with the legs.
5) In contrast to the original starting position, at this point the arms should be in a
position parallel to the ground.
6) Return to position where thighs are parallel with the ground and arms are extended at
the side and repeat.
7) A constant angle should be maintained at the elbow joint throughout this exercise.
Second, I combine upper body resistance exercises with cardio movements. An example of this would be walking on the treadmill while curling hand weights. If you need help finding a treadmill, refer to smoothfitness.com . Follow the instructions below to complete this exercise.
1) Attach safety harness and begin walking.
2) While walking start with arms extended down with palms facing forward.
3) The elbows should be slightly bent.
4) While keeping palms facing up, pull hands upward toward the shoulders.
5) It is very important to keep the elbows tight against the body to prevent using shoulder muscles.
6) Return arms to start position and repeat.
I wish you the best of luck in your fitness journey!
You should always consult your physician before undertaking any exercise routine and gain his or her approval. A warm up and a cool down should be included with every workout routine.
Monday, October 26, 2009
Monday, September 21, 2009
HAddonfield Personal Trainer Jim Bompensa Provides Tips on Getting your Child Interested in Fitness
Integrate fitness into your child’s lifestyle safely and effectively.
By: Jim Bompensa
It is never too early to get a child interested in fitness. In order to safely and effectively integrate fitness into their lifestyle, it is important to provide the proper type of program for your child.
Expose your child to fitness at a young age. It is important to get your children interested in fitness by enrolling them in activities that will teach them the importance of exercise as well as show them that exercise can be fun. Between the ages of 5 and 10, organized athletics such as soccer, little league, or martial arts will provide physical activity in an enjoyable atmosphere. At this age it is most important to provide positive fitness experiences.
From the ages of 10 to 13, children expressing interest may be introduced to exercises which utilize the body’s natural weight. Examples would be squats, lunges, pushups, crunches, etc. This will help them to develop the physical awareness of how their body works.
From 13 to 15 adolescents may be introduced to weight training exercises. In this age range it is important to be sure not to use heavy weights. Most adolescents are still growing at this point in their life. It is imperative that the body be permitted to develop in the proper manner before heavy weight loads are introduced to it. Weight loads should be kept to a level at which all exercises can be performed for 20 repetitions.
After the age of 15 many teens become involved in more highly competitive athletic programs.
At this time they may express an interest in moving up the intensity of their exercise routines. The speed at which a child’s body develops will vary from one child to the next. The bones and connective tissue structures must be strong enough to sustain increased exercise loads. Your physician should be consulted to be certain your teen’s body frame is prepared.
Remember, the best way to teach is to set the proper example. If you lead the way, they will follow. The foundation for your children’s lifetime exercise habits will be formed in your house. Take this responsibility seriously!
By: Jim Bompensa
It is never too early to get a child interested in fitness. In order to safely and effectively integrate fitness into their lifestyle, it is important to provide the proper type of program for your child.
Expose your child to fitness at a young age. It is important to get your children interested in fitness by enrolling them in activities that will teach them the importance of exercise as well as show them that exercise can be fun. Between the ages of 5 and 10, organized athletics such as soccer, little league, or martial arts will provide physical activity in an enjoyable atmosphere. At this age it is most important to provide positive fitness experiences.
From the ages of 10 to 13, children expressing interest may be introduced to exercises which utilize the body’s natural weight. Examples would be squats, lunges, pushups, crunches, etc. This will help them to develop the physical awareness of how their body works.
From 13 to 15 adolescents may be introduced to weight training exercises. In this age range it is important to be sure not to use heavy weights. Most adolescents are still growing at this point in their life. It is imperative that the body be permitted to develop in the proper manner before heavy weight loads are introduced to it. Weight loads should be kept to a level at which all exercises can be performed for 20 repetitions.
After the age of 15 many teens become involved in more highly competitive athletic programs.
At this time they may express an interest in moving up the intensity of their exercise routines. The speed at which a child’s body develops will vary from one child to the next. The bones and connective tissue structures must be strong enough to sustain increased exercise loads. Your physician should be consulted to be certain your teen’s body frame is prepared.
Remember, the best way to teach is to set the proper example. If you lead the way, they will follow. The foundation for your children’s lifetime exercise habits will be formed in your house. Take this responsibility seriously!
Saturday, September 19, 2009
Sunday, September 13, 2009
Jim Bompensa outlines a 10 minute workout
Did you know that you can work your entire body by incorporating these four exercises into a 10 minute routine?
The secret to effective time efficient exercise is multi joint movements. Multi joint movements are exercises that require many muscles to work in order to cause motion at more than one joint. Try this workout to get the heart pumping and the body burning. Follow the outline below for a circuit that will elevate your heart rate while toning every muscle in the body.
1) Begin with a cardiovascular exercise of your choice. This exercise should be performed for 2 minutes. Perform 30 seconds at a perceived level of 6 on a scale of 1-10. Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10. Repeat these intervals for a second time.
2) Quickly switch to the following exercise circuit. Perform each exercise for 30 seconds and begin the subsequent exercise immediately after. Instructions on how to perform each exercise are included at the bottom of this blog.
Squats
Pushups
Dumb bell Rows
Squats
Pushups
Dumb bell Rows
3) Begin a second bout of a cardiovascular exercise of your choice. Remember, this exercise should be performed for 2 minutes divided into the following intervals. Perform 30 seconds at a perceived level of 6 on a scale of 1-10. Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10. Repeat these intervals for a second time.
4) Quickly repeat the following exercise circuit. Remember to perform each exercise for 30 seconds and begin the subsequent exercise immediately after. Instructions on how to perform each exercise are included at the bottom of this blog.
Squats
Pushups
Dumb bell Rows
Squats
Pushups
Dumb bell Rows
Keep in mind, I do recommend making the time in your schedule to exercise for more than 10 minutes per day. I do however support these short exercise bursts as a minimum lifestyle addition that will produce amazing results when time is limited.
Movement 1: Squats
Target:Gluteus, Quadriceps, Hamstrings, Core
Squats work all of the major muscles of the lower body. They especially work the thighs and the gluteus muscles (muscles of the buttocks).
1) Your feet should be just a little wider than shoulder width.
2) The body should be lowered to a position where the thighs are parallel to the ground.(Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
3) With both feet firmly planted on the floor, the body should be lifted back to starting position.
4) Repeat motion.
5) The knees should not be locked at the top of the motion and they should always remain behind the toes.
Alternate Movement: Chair Squats
This exercise may be used by those who have trouble with balance. It may also be used as a starting point for those who need to develop the leg strength necessary to provide enough force to change direction of the motion from down to up. However, the goal should be to graduate to a traditional squat.
1) Begin by sitting in a sturdy chair.
2) The feet should be just a little wider than shoulder width.
3) The body should be lifted to a position where there is a slight bend in the knees.
4) Lower body back to starting position.
5) Repeat motion.
6) The knees should always remain behind the toes.
Movement 2: Pushups
Target:Chest, Shoulders, Triceps, Core
1) Begin with the hands flat on floor and toes on floor.
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be almost parallel to the floor.
6) Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the body will be parallel to the floor.
7) Return to start position.
Alternate Movement: Bench Pushups
This exercise may be used if kneeling on the ground causes pain in the knees.
1) Begin with the hands on a solid object. (Examples: Bench, Back of Couch, Desk)
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be making a 45 degree angle with the floor at the feet.
6) Lower the torso toward the bench by bending the elbows to 90 degrees.
7) Return to start position.
8) Be sure to maintain the integrity of the straight line from the ankles to the shoulders throughout the entire movement.
Movement 3: Dumb bell Rows
Target:Upper Back, Biceps, Core
1) Begin with a slight bend in both knees.
2) The upper torso should be at a 45 degree angle at the hip joint.
3) Both arms are hanging directly below shoulders with slight bend at the elbows.
4) Pull arms up to a position where the elbows are higher than the torso.
5) Hands should be even with the hip joints.
6) Return to start position and repeat.
Alternate Movement: One Arm Dumb bell Row
This exercise may be used if Dumbbell Rows place strain on the lower back.Perform 30 seconds on each side.
1) Begin with right knee and right hand on a bench or chair.
2) Left arm is hanging directly below shoulder with slight bend in elbow.
3) Pull left arm up to a position where the elbow is higher than the torso.
4) Left hand should be even with left hip.
5) Return to start position and repeat. Repeat on opposite side.
You should always consult your physician before undertaking any exercise routine and gain his or her approval. A warm up and a cool down should be included with every workout routine.
The secret to effective time efficient exercise is multi joint movements. Multi joint movements are exercises that require many muscles to work in order to cause motion at more than one joint. Try this workout to get the heart pumping and the body burning. Follow the outline below for a circuit that will elevate your heart rate while toning every muscle in the body.
1) Begin with a cardiovascular exercise of your choice. This exercise should be performed for 2 minutes. Perform 30 seconds at a perceived level of 6 on a scale of 1-10. Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10. Repeat these intervals for a second time.
2) Quickly switch to the following exercise circuit. Perform each exercise for 30 seconds and begin the subsequent exercise immediately after. Instructions on how to perform each exercise are included at the bottom of this blog.
Squats
Pushups
Dumb bell Rows
Squats
Pushups
Dumb bell Rows
3) Begin a second bout of a cardiovascular exercise of your choice. Remember, this exercise should be performed for 2 minutes divided into the following intervals. Perform 30 seconds at a perceived level of 6 on a scale of 1-10. Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10. Repeat these intervals for a second time.
4) Quickly repeat the following exercise circuit. Remember to perform each exercise for 30 seconds and begin the subsequent exercise immediately after. Instructions on how to perform each exercise are included at the bottom of this blog.
Squats
Pushups
Dumb bell Rows
Squats
Pushups
Dumb bell Rows
Keep in mind, I do recommend making the time in your schedule to exercise for more than 10 minutes per day. I do however support these short exercise bursts as a minimum lifestyle addition that will produce amazing results when time is limited.
Movement 1: Squats
Target:Gluteus, Quadriceps, Hamstrings, Core
Squats work all of the major muscles of the lower body. They especially work the thighs and the gluteus muscles (muscles of the buttocks).
1) Your feet should be just a little wider than shoulder width.
2) The body should be lowered to a position where the thighs are parallel to the ground.(Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
3) With both feet firmly planted on the floor, the body should be lifted back to starting position.
4) Repeat motion.
5) The knees should not be locked at the top of the motion and they should always remain behind the toes.
Alternate Movement: Chair Squats
This exercise may be used by those who have trouble with balance. It may also be used as a starting point for those who need to develop the leg strength necessary to provide enough force to change direction of the motion from down to up. However, the goal should be to graduate to a traditional squat.
1) Begin by sitting in a sturdy chair.
2) The feet should be just a little wider than shoulder width.
3) The body should be lifted to a position where there is a slight bend in the knees.
4) Lower body back to starting position.
5) Repeat motion.
6) The knees should always remain behind the toes.
Movement 2: Pushups
Target:Chest, Shoulders, Triceps, Core
1) Begin with the hands flat on floor and toes on floor.
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be almost parallel to the floor.
6) Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the body will be parallel to the floor.
7) Return to start position.
Alternate Movement: Bench Pushups
This exercise may be used if kneeling on the ground causes pain in the knees.
1) Begin with the hands on a solid object. (Examples: Bench, Back of Couch, Desk)
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be making a 45 degree angle with the floor at the feet.
6) Lower the torso toward the bench by bending the elbows to 90 degrees.
7) Return to start position.
8) Be sure to maintain the integrity of the straight line from the ankles to the shoulders throughout the entire movement.
Movement 3: Dumb bell Rows
Target:Upper Back, Biceps, Core
1) Begin with a slight bend in both knees.
2) The upper torso should be at a 45 degree angle at the hip joint.
3) Both arms are hanging directly below shoulders with slight bend at the elbows.
4) Pull arms up to a position where the elbows are higher than the torso.
5) Hands should be even with the hip joints.
6) Return to start position and repeat.
Alternate Movement: One Arm Dumb bell Row
This exercise may be used if Dumbbell Rows place strain on the lower back.Perform 30 seconds on each side.
1) Begin with right knee and right hand on a bench or chair.
2) Left arm is hanging directly below shoulder with slight bend in elbow.
3) Pull left arm up to a position where the elbow is higher than the torso.
4) Left hand should be even with left hip.
5) Return to start position and repeat. Repeat on opposite side.
You should always consult your physician before undertaking any exercise routine and gain his or her approval. A warm up and a cool down should be included with every workout routine.
Friday, September 11, 2009
Wednesday, September 9, 2009
Tuesday, September 8, 2009
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