The Fitness Journal

Weight-training exercises can be divided into two simple categories: compound and isolation.

A compound exercise involves movement through two or more joints. For example, a squat is a compound exercise because it involves movement through the hip, knee and ankle joints. An isolation exercise involves only one joint movement. For example, leg extensions are an isolation movement because they only involve movement through the knee joint.

If muscular strength and development is your our primary goal, compound movements should form the basis, if not the totality of your workouts. They put your body and muscles under considerably more adaptive stress than isolation movements and result in faster returns in relation to strength and muscular development. They are also more time effective (allowing multiple body parts to be trained in one exercise) and also give benefits in relation to fat loss and improving balance.

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If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

If you have any questions about fitness and training that you would like me to cover in future posts or articles, please go to the “contact me” page and let me know.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

Most dietary authorities recommend
- a dietary pattern that is low in saturated fat and cholesterol and moderate in total fat. (I will look at low carbohydrate dietary patterns in another post)
- that you moderate your intake of sugars, especially simple sugars
- that you choose and prepare foods with less salt and do not add salt after cooking
- that if you drink alcohol, do so in moderation

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

Cardiovascular or aerobic training is exercise that uses the large muscles of the body for an extended period of time. Oxygen is an important part of the energy pathways for the muscles in this type of exercise. Activities that are aerobic in nature include walking, swimming, jogging, cycling and running. This is the type of training that comes to mind when most people think about fitness and weight loss, and it helps develop cardiovascular (heart-lung) health and fitness.

If you are not currently physically active, or are overweight, walking, cycling or swimming are generally considered the best cardiovascular training options. Walking is the easiest and cheapest option; all you need is a reasonable pair of walking shoes. Swimming is very useful if you have joint problems that could be aggravated by impact. Running or other more intensive or high impact exercise is not recommended for people just beginning an exercise program especially if they are overweight.

Aim for 30 minutes a day 5 days a week.

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If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

When training for strength, power and muscle, I am a firm believer in doing basic exercises that work multiple body parts. When talking about the basics most people automatically think of the squat, deadlift and benchpress. These are all great exercises but for the more advanced trainer, there are a multitude of other exercises and variations that are very effective, that will keep your training interesting and make you work hard!

Some exercises to consider are snatchs, cleans, push presses, Romanian deadlifts, front squats, and hack squats. No machines or fancy equipment are required although a power rack should be used for some exercises. What you do need however is good instruction, well-developed movement patterns and the willingness to work hard. Most of these exercises have been around for ages, but many modern trainers have never used them, so you might have to hunt around for someone to show you the movements. Just remember these exercises are generally not recommended for beginners – you should have developed good lifting basics and kinaesthetic feedback before attempting these old school exercises.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne