Time is of essence! In a one-hour workout, it is
difficult to achieve a proper warm up, an adequate cardio workout, a
challenging strength training segment, some postural exercises and an
appropriate cool-down and stretch. How do we fit it all in? Most people
want results in the shortest period of time. Who wants to spend 2-3
hours in the gym?
Combination Training is the answer to your
prayers. Combination Training combines lower body, upper body, trunk
musculature and balance training all into one exercise, accomplishing 3
times as much training in the same amount of time.
Combination Training is also a more natural and
functional way of training. Can you imagine any daily task that you
complete regularly that involves only one joint or muscle group. Our
bodies just don't function in an isolation fashion. When you get out of
a chair, bend down to pick something up or lift something to put it on a
shelf your entire body functions as a team.
All sports require your muscles to work together.
And yet when we train in the gym, we always train our muscles
separately. It would be like a football coach taking each of his
starting line players and training them individually before their first
game. Even though each player may be in optimal physical conditioning,
if the coach hasn't got them scrimmaging to learn to work together,
their first game is going to be a disaster.
A Leg extension exercise works the quads
independently but it doesn't mean the quads will be able to work
together well with the hamstrings or the trunk muscles. Combination
training teaches your muscles to work together as a team as they do in
real life situations. During sports or recreational activities, your
muscles have to learn to react, support and oppose each other
effectively.
Combination training is an effective form of
training both from a time efficiency and a functional perspective. Keep
in mind, however, that it may take you a while before you can work up to
combination training exercises. First you have to learn how to execute
each individual movement perfectly and then you can start combining. So,
if you're a beginner don't go jumping into these exercises - these are
for seasoned exercisers!
Some examples of combination training exercises
would be to combine lunges with biceps curls or squats with front
shoulder raises. What about standing on a wobble board while performing
overhead shoulder presses? Try balancing on one leg when performing any
upper body movement. When designing your program, analyze how you can
take any exercise skill to the next level by combining 2 or 3 movements
into one complex, compound movement. Not only will you be more efficient
with your time but also you will be training your body in a way that
mimics real-life movements. |
