Body Pump. It works!

I woke up this morning for an 8am Body Pump class. I'd never been to a morning class but since I have plans this evening it was the right time for today. Apparently, this time slot is quite a popular one. I'd never seen such a crowded class. Oh well. It's been a week since my last session with weights and I was eager to feel the burn. I upped my weights for a couple of different body parts. It was a serious struggle but I know I need to push myself to keep improving. Being comfortable can be the same as being complacent.

Anyways, I was in the kitchen at work when I first goto to the office and another co-worker happened to put her hand briefly on my shoulder as we were talking about the weather. (What else do coworkers discuss with enthusiasm?) After that brief exchange she showed up at my desk to tell me that she could feel how strong my arm was just with that quick grazing of her hand. I was thrilled! She asked me if I worked out to get like that. I mean she called me strong! Hallelujah! I quickly fired off an email to say how her words made my day so bright. Then she sent me this long reply about how I am an inspiration to her. And she was serious. She said that I look amazing. That was the most unexpected thoughtful precious moment of my recent days. It is very reassuring to have those reminders that there is a reason to stay on track and try to be healthy when you can. Sure I love my hash browns smothered in cheese and eggs and avocados or nachos towering with cheese but that's why I get up early and drag my tired buns in for some exercise.

Balance

I'm not talking about achieving balance in different aspects of your life. I am literally referring to your body's ability to do balancing moves. I know the argument for free weights vs machines. I know that the machines make it easier, your muscles adapt quickly to the moves, etc., while with free weights you force your body to balance and stabilize. You never really do execute the same move 100% every time. This post is not about harping on the benefits and drawbacks of either method.

I just started thinking about this the other day when I posted the Move of the Day for HAL and the move was a squat on a Smith machine. This might be my favorite move of all time. I can feel that it works. I know I grow stronger bc I can lift more. However, as I was quickly glancing at some websites, I was reminded of the importance of varying your routine. So with that idea in mind, I set out for the gym this morning, inclined to change it up a bit. (* denotes variation)

• Smith machine (w/ 70 lbs) - 2 x10
• sumo squats (a pair of 10lb dumbbells) - 1x10 *
• single leg presses (85) - 1x12
• double up, single down leg press (100) - 1x12
• standing single leg squats (no weights) - 3x5 *
• lunges on foam (no weights) - 1x10

(I also did my usual circuit of shoulders, chest, back, biceps and triceps. I am pretty consistent about alternating with free weights and machines for the upper body.)

What a wake-up call those new exercises were. (The immediate soreness was the first key.) I used to do stuff like this in PT. It is based on the idea of proprioception. It is a very overlooked aspect of fitness. It is one though that is crucial, especially for runners. I remember a physical therapist telling me of a marathoner who could easily log long distances but she couldn't balance on one leg for even 10 seconds. You can imagine how her failure to develop those peripheral muscles landed her in PT. Proprioceptive training can improve your coordination and reduce your risk of injury during sporting activity. Consistent work will upgrade your strength, balance, and agility and reduce your chances of getting hurt at the same time.

Well this is my public service announcement encouraging you to work on those balancing moves.

For information on some moves and how to do them, click here for an in-depth training plan.