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What are the components of a Practical Gym?
A Stability Ball, Resistance Tubes or Bands w/door strap, Ankle Weights w/adjustable weights, and Hand Bar Weights also w/adjustable weights.
High Intensity exercise is by far the best type of routine to develop the energy pathways in the human body. For so long, it has been drilled into our heads that "cardio" was the best way to lose bodyfat. Let me explain why this is not the case. When we spend hours on elliptical or treadmill machines striving to get into the "fat burning mode", we are teaching the body that it needs to store more fat for the next long session we intend to do three times a week. With High Intensity training, we engage another energy pathway within our bodies that will help us NOT store the fat in the first place. For approximately the first 20 minutes of exercise, we use the glycogen (glucose) stored within our muscles for the purpose of immediate energy use. If we can train our bodies to better utilize this pathway, it will become better at storing our nutrients in the limited muscle tissue for the next intense workout. So in very simplistic terms, the body gets better at having immediate energy storage instead of preparing for long, drawn out marathon workouts by storing extra body fat. If you would like additional information on how to do this and a workout designed for you, please contact me here. You will spend less time with better results in your program!
EXERCISES FOR OVERUSE INJURIES
The first exercise; External Shoulder Rotation
The first exercise move I would like to talk about involves the rotator cuff muscles. That is because it is one of the most common injuries as people age largely due to the fact people do not know how to isolate this muscle group. When weak, over time, just the weight of the arm can tear the rotator area. These four muscles create a "cuff" around the shoulder joint and the strength of this group determines the integrity of all upper body movement.There are two ways to exercise this area effectively. You never need heavy weight with this muscle group as they are stabilizers for the joint. If you can concentrate on the point where the top of your arm bone (humerus) meets the scapula, this area will externally rotate as you go through the exercise. The first picture is the starting position with the elbow bent 90'. The upper arm stays "connected" to the body as the forearm rotates out. You should feel this in the back side of the shoulder. Some people initially say they feel in the chest area. This is because one of the four muscles of the cuff (subscapularis) lies under the chest muscle and is generally tight from more work (we work the front of our bodies more in everyday living) and this move stretches this muscle.
 
The other point I want to make here is that when working any muscle, you have to consider where the resistance is coming from in relation to how the muscle fibers are connected. The band in the above picture creates resistance in the same line as the muscle fibers run. If you were using a free weight, gravity would be pulling from the ground. In this case, you must oppose it. The following picture is the same move put lining the body up with gravity. Use a weight (a can of beans will work great) that you can repeat the move 8 to 12 times. Rest for about 45 seconds and repeat a second set. Switch to the other side.
 
The next muscle I would like to concentrate on is the rear deltoid, also in the shoulder. Again, I can not stress how important these shoulder muscles are in the success of every other upper body strength exercise that you will do. Whether a chest press or latissimus pull-down, placing the shoulders correctly will bring dramatic improvement to all upper body muscles.
The photos will again demonstrate the position using resistance equipment or working against gravity.
 
When the resistance is in front of you, raise the elbows to almost shoulder height without using the back of the neck. The shoulder blades shoulder be down which should relax the trapezes (back of neck). While holding the shoulder blades down, bring your elbows back until they are even with your body. With control, allow the arms to straighten back out without letting your shoulder blades relax. Repeat this move, imaging leading with your elbows, for 10 to 12 repetitions.
When gravity is the resistance (as in using free weights), you must line up the pull of the muscle so it is in opposition to gravity. The forearms should hang down from the elbows and remain relaxed throughout the move. Again, imagine leading with the elbows until you draw them up even with the back.
 Back extension-using muscles of the back with little weight on the arms. Rest in between each move for 20 seconds.
 Arms under body with palms down. Hold each leg 20 seconds before moving on to both legs (next picture)
 Using buttocks to hold legs up, hold 20 seconds. Rest 20 seconds before next move.
 Using buttocks and back extensors to hold up arms and legs. Hold 20 seconds. Rest 20 seconds.
 Do not pull with arms, use buttocks and back extensors to hold up legs. Hold 20 seconds.
 Laterial raise works deltoid (muscle on top of shoulder). 10-12 repetitions.
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