Cliché sounding, but true: you can hit a wall riding at home. I am as tempted by the convenience of seemingly dynamic home workouts as you are, but are they effective, or is it just better than not moving at all? The feedback I’ve heard from friends, family and clients is the same: it’s a nice option, but you’ve gotta hop on the bike at home 5X a week to be as effective as 2-3 training sessions with a personal trainer. Why? Because your homebased workout is amping you up with marketing, music and media on the instructional screen, but it’s not pushing your anaerobic threshold, guiding your proper form on each movement, challenging you to go further, working your whole body and requiring the same amount of mental focus and dedication.
At home, you’re fighting off life’s distractions and missing the energy of a fitness atmosphere. But, you’re working out, albeit on some kind of a made-for-home-use exercise machine, and you’re most likely plateauing and not seeing a noticeable change in your body composition or achieving your health goals. Why? Because half of the adrenaline rush—“Yes, heck yeah! I got up this morning and got in a sweat!” — is pure hype simply because you did more than most people do. (#winning?!) You feel great—it’s 7:30a and you’ve watched the news and got your sweat on! Though no one is probably really holding you accountable and ultimately, you’re frustrating yourself not seeing the results you think 5X per week of at home workouts should yield. I know. P90X 6X a week at home is somehow just not as effective as going to the gym to train 3X per week.
That said, if you have a workout regimen that works for you, keep it up! If you’re weightlifting and working with a personal trainer a few times per week, then mix it up and get out to a fitness class that challenges your body with a different modality. Let’s Grow!
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A few must reads (and watch) to learn how movement can impact your fitness journey.
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The Importance of a Dynamic Stretch to Warm Up
Incorporating integrated flexibility training into your program will offer you a ton of great benefits including:
Increase Stress Tolerance
Decreasing Recovery Time
Injury Risk Management
Simply put it just feels good to be loose and limber before a workout.
A traditional warm-up usually consists of two components: cardio and static stretching. The first part typically is a few minutes of low cardiorespiratory work by way of skipping rope, jogging, elliptical or bike. This is then followed by the second part which is several minutes of static stretching. Static stretching, is a flexibility precaution typically focused on specific areas that relate directly to the movements similar to the activity about to be performed. Static stretching exercises, require you to hold your body position for a predetermined period of time and is routinely recommended by trainers & coaches to improve range of motion.
Be Exceptional Fitness' Dynamic Warm Up takes a different approach. It is a general warm-up of basic exercises for all the major muscle groups. The goal of BEF's Dynamic Warm Up is to lengthen the muscles, increase heart rate, promote blood flow, heighten muscle and core temperature, and to promote potential sweating. The benefits boost athletic performance by enhancing full body oxygen delivery, increasing the speed of nerve-impulse transmissions, improving rate of force development, and maximizing strength and power.
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At the end of the day, you might hit a wall working out at home, though it’s better than not moving at all. There are benefits in every move you make, big and small, towards your health and wellness goals. Start where you’re comfortable, fit it in when you can, and have the will to be consistent.
You got this!
When thinking about my personal ab routine or what I may give to my clients, I usually break it down by dynamic vs. isometric. What's the difference? Dynamic represents any ab exercises that you physically move through a full range of motion in order to execute the exercise. Isometric exercises typically represent any position that can be held without changing the length of the muscles or joints while contracted.
The one in the video above is a variation of an oldie, Ab Roll Outs. In reference to the category of core exercises that it falls into, this is a dynamic one . Most of you might have seen this demonstration on my social media feed. This movement is amazing and had me sore for two days. Believe, when done properly, it will rip up your midsection in minutes!
Here's how to do the Ab Rollouts.
Note that you can complete this version of the exercise with an ab-dolly, valslides, TRX, or a stability ball.
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