Exercises for a dynamic December | Fitness

December is a crazy time of year in the fitness industry. This is when many people who have worked hard at their fitness and weight-loss goals all year resign themselves to sparse workouts, overindulgence at parties and general back-sliding in their fight for fitness.

I???m hoping to reduce this trend and help you make your December just as healthy as every other month by sharing a number of dynamic exercises over the coming weeks. I hope you can include these dynamic training principles into your fitness plan.

Remember that variety is one thing that our bodies respond well to when it comes to training stimulus. If we get in too much of a routine, our fitness results gradually diminish and will eventually plateau. This is always a great time to shake it up a bit, and these dynamic training techniques are the answer.

Dynamic exercises utilize multiple body segments and muscle groups in an active manner that provides a number of different challenges, such as strength and balance, or flexibility and core strength, etc.

Often there can also be a cardiovascular component as well, resulting in an elevated heart rate and breathing frequency.

All of these benefits should add up to enhanced fitness, improved general health, elevated metabolism and increased fat loss. Although the dynamic overload aspect of these exercises is important, optimal body position, core stability and movement quality must prevail.

If you???ve had any serious spinal or joint conditions, or recent surgeries, it is important to get clearance from the experts in advance. As always, consult your doctor before beginning or modifying your training plan, and be sure to perform a progressive warm-up before exercising.

Dynamic warm-up: Leg swings

I really like exercises that require the body to adapt and perform on a variety of levels at the same time.

Dynamic leg swings are just such an exercise, requiring balance, co-ordination, flexibility and core stabilization all at the same time, while elevating the heart rate and lubricating the joints.

Start by standing tall on both feet, and begin to swing your right leg like a pendulum, from front to back while balancing on your left foot. Keep your core engaged to maintain a neutral spine as you increase the power and velocity of the leg swing (imagine kicking a soccer ball over and over).

Begin to swing your arms opposite your legs, and focus on the core connection between your upper and lower extremities.

As you increase the force and range of motion of the arm and leg movements, you can begin to rise up onto your left forefoot as your right leg swings in front, dropping onto your heel as the leg swings back.

Always maintain neutral spinal and pelvic alignment. Perform two to three sets of 25 swings on each leg, striving for balanced power and stability on each side of the body.

Dynamic conditioning: Twisting jump lunges

As a more advanced dynamic exercise, twisting jump lunges with a medicine ball incorporate many of the body???s muscles and require core stability, balance and overall athleticism. Start by holding a four- to six- pound medicine ball in both hands, directly in front of your body. Step forward with your right leg into a lunge position, keeping equal weight on both feet, with 90-degree angles at both knees and strong gluteal engagement. Turn from the rib cage, rotating your arms and the medicine ball over your front leg. Pause in this position, being sure to engage your core and stabilize your spine.

In a single, integrated, explosive movement, switch legs as you swing the medicine ball across to the left side, pausing in a balanced and aligned position. Repeat for a total of 20 repetitions, and perform two to three sets.

Dynamic core and flexibility: Pike inchworm

I like quadruped and sprawl position activities due to the core stability requirements to create the sling support against gravity.

Start in a full pushup position, with your arms fully extended supporting your upper body weight.

Maintaining core stability and good spinal alignment, slowly inch your feet forward toward your hands as you keep your legs long. The closer your feet get, and the higher your hips rise, the more you should feel your hamstrings and calves stretch.

When you???ve gone as far as possible, begin to slowly walk your hands forward until you reach the starting position. Repeat this sequence multiple times, using core control to keep your pelvis square and level throughout the movement.

Each time you reach the final pike position, try to push a bit higher with the hips to improve your range of motion. Perform a total of 10 to 15 repetitions through this sequence.

Rob Williams is a kinesiologist and posture specialist in downtown Vancouver. He welcomes questions at rob@williamshealthgroup.com

Article source: http://www.montrealgazette.com/health/diet-fitness/Exercises+dynamic+December/7617655/story.html

Source: http://fitness.autoblogsdemo.info/?p=5125

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