jump to navigation

First Criteria for a Good and Effective Workout January 1, 2011

Posted by Mike Clipp in Exercise.
Tags: , , , , , , , , , ,
add a comment

Let’s take a look at the First Criteria For a Good and Effective WorkoutDo multi-joint movements. Multi-joint movements are exercises such as pull-ups, squats, deadlifts, burpees, pushups and the like. Single-joint movements, also known as isolation exercises, are curls, bench presses, leg extensions, tricep extensions and the like. 

Multi-joint movements, also known as functional movements or exercise, most closely resemble the movements you make in real life. You squat down to pick up a child, lift and carry a bag of groceries, get up from sitting or lying on the floor, pull yourself up a ladder, or climb the stairs.

The functional exercises usually won’t give you the big, bulging muscles that the isolation exercises do. Body builders do the isolation exercises. They seek exercises that provide hypertrophy (increase in size of the muscle) as the primary objective of their workout rather than the ability to function better and more efficiently in everyday life. That’s fine for them if that’s their goal. If that’s your goal then there are better blogs and websites than StillFit that you can read. But, if your goal is to keep healthy and functioning well in middle age and far beyond then StillFit is the blog for you.

 Multi-joint/functional exercises naturally encompass the other four Criteria for A Good and Effective Workout. 

  •  Exercise On Your Feet: It’s nearly impossible to do squats, lunges, and jumping jacks while you’re sitting down. Likewise, pushups, Turkish get-ups and kettlebell swings are all done with your feet making contact with the ground.
  • Variety: There’s an almost unlimited number of functional exercises you can do. You can go online to find directions on how to do Turkish get-ups, farmer carry’s, lunges, sandbag cleans, rope climbing, kettlebell routines, tabata sequences, plus all the old standby’s such as squats, deadlifts, pull-ups, pushups and the like.
  • High Intensity: You can go to the gym, do a set, rest, talk, do another set, rest and talk for a while, do another set, take a couple of hours to complete your routine and see minimal improvement for the time you put in. Or you can go to the gym, charge through your routine, breathe hard and get your heart rate up for 30 to 40 minutes and see a lot of improvement with less workout time.
  • Fun: I have fun doing crab walks, sprints, rope climbs, frisbee, burpees, and a host of other different and functional exercises. You can design your workouts so that they’re fun and exciting.

 A couple of things to remember when you follow the StillFit philosophy in multi-joint/functional workouts. First, don’t overdo it.  Follow the StillFit guideline, Reason. Don’t start out trying to do your maximum effort or weight. Start easy and work yourself up to a maximum effort or weight. It doesn’t do you any good to injure yourself. Second, when you go to the gym, stay off the machines. I know, you’ll probably be the only person in the gym not using the machines. It’s hard to be the person not doing what everybody else does. That doesn’t mean you’re doing it wrong. It could be the other people who are doing it wrong. As Anatole France said, “Even if fifty million people say a foolish thing, it is still a foolish thing.”