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Every person reading this article is at a different level of fitness. Unfortunately, fitness isn’t something you reach and then you’re done. Your fitness level constantly evolves and so must your exercise routine.

As a beginner trying to figure out how to start, you might use machines. They ensure safe patterns of movement and help you master correct form. If you are an intermediate exerciser, you understand basic fitness principles, follow a consistent workout routine and are achieving results. You may be ready to branch out and try some more challenging moves using free weights and balance equipment. Finally, an advanced exerciser has years of experience and knowledge. The challenge for you is to keep workouts interesting and set new goals.

Progressions apply to every aspect of fitness. Take cardiovascular exercise for example: if you are a beginner, you might start by walking at a slow pace on a flat treadmill. As that becomes easier, you may walk faster, then add an incline. Finally, you may run, eventually even running on an incline.

Flexibility naturally progresses as well. At the beginning of a stretching program, you may not be flexible enough to reach your toes, but with practice you can reach farther, until touching your toes is easy.

Strength training, too, should progress, but there are even more options, offering plenty of fun and creativity. To narrow things down, let’s choose three main muscle groups to focus on: chest, back and lower body. Correct form is key to safety and effectiveness. If you are unsure how to execute any of the following exercises, ask a fitness professional for help.

Chest
A chest press is a basic exercise used to work the pectoralis muscles. To progress through various levels of difficulty, start with the chest press machine. Most gyms have this piece of equipment. Once you have mastered the machine and feel comfortable with the movement, you are ready to try lying on a flat bench, pressing a barbell. The movement is the same as on the machine, but the change in body position and the relative freedom of a barbell will add to the challenge.

When the barbell becomes easier, free weights are a natural next choice. The starting point and the movement are the same, but because the arms move independently from each other, the challenge is greater. An advanced version of the chest press takes the move to an unstable surface. By replacing a flat bench with a stability ball, the body has to use more muscles, including the core, to keep from falling off the ball. This increases the level of difficulty and therefore fitness level.

Back
To ensure a balanced workout, it is important to work opposing muscle groups. A chest press is a pushing motion, while a row is a pulling motion which uses the big muscles of the back: latissimus dorsi, rhomboids and trapezius. As with the chest press, start seated, in this case on the row machine. This will ensure you have correct form and are able to focus on using the correct muscles.

Later, using a flat bench and a free weight, perform a bent-over row. The bench gives some level of support, but you will have to work a little harder against gravity, and use the abdominal muscles to keep the back flat. Again, try to challenge more muscles by replacing the bench with a stability ball. Finally, move away from using any support at all. In order to correctly perform the bent-over row with no support, the legs and core must more deeply engage, leading to a more challenging exercise.

Lower Body
One of the most basic of all lower-body exercises is the leg press. While the machine may vary from gym to gym (some require you to be seated, some lying down), the movement is always a push, using hamstrings, quadriceps and glutes. Stand up and do the same movement without the machine and you are performing a squat. It is more difficult to safely execute a squat compared with a leg press. Correct form is key to avoiding pain and injury in the knees and lower back.

Still, squats are a great exercise because they not only work all of the major lower body muscles, they also mimic necessary activities of daily living. Everyone has to be able to get up from a chair or bend down to pick something up. Once you are ready to try a squat, there are several ways to ease into the movement. Start by standing with a stability ball wedged between a wall and your lower back. Lean against the ball with your feet hip-width apart, and lower yourself into an easy squat. The support of the ball helps keep the body in alignment and allows you better control over the depth of your squat.

Once you feel comfortable with the movement, try setting up a bench or chair behind you, and squat down as if to sit – until your buttocks just tap the bench – then stand straight again. The chair is a safety net, giving you a place to sit should you lose your balance or feel too much muscle fatigue. It also gives you a visual cue to allow you to better gauge your form.

Finally, move on to weighted squats, either with or without a chair. By holding free weights or a bar, you add weight to the movement, further fatiguing the muscles and leading to greater strength gains.

This is just a small sample of ways to mix up your workout. By keeping things fresh and challenging the body in new ways, you will continue to make progress.

Trisha Ryan is a personal trainer with Tri City Wellness in Carlsbad. Please see Tri City’s ad on the back page of Healthy Times.


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Simple Changes Can Help You Make Progress In Your Workouts By Trisha Ryan Every person reading this article is at a different level of fitness. Unfortunately, fitness isn’t something you reach and then you’re done. Your fitness level constantly evolves and so must your exercise routine. As a beginner trying to figure out how to start, you might use machines. They ensure safe patterns of movement and help you master correct form. If you are an intermediate exerciser, you understand basic fitness principles, follow a consistent workout routine and are achieving results. You may be ready to branch out and try some more challenging moves using free weights and balance equipment. Finally, an advanced exerciser has years of experience and knowledge. The challenge for you is to keep workouts interesting and set new goals. Progressions apply to every aspect of fitness. Take cardiovascular exercise for example: if you are a beginner, you might start by walking at a slow pace on a flat treadmill. As that becomes easier, you may walk faster, then add an incline. Finally, you may run, eventually even running on an incline. Flexibility naturally progresses as well. At the beginning of a stretching program, you may not be flexible enough to reach your toes, but with practice you can reach farther, until touching your toes is easy. Strength training, too, should progress, but there are even more options, offering plenty of fun and creativity. To narrow things down, let’s choose three main muscle groups to focus on: chest, back and lower body. Correct form is key to safety and effectiveness. If you are unsure how to execute any of the following exercises, ask a fitness professional for help. Chest A chest press is a basic exercise used to work the pectoralis muscles. To progress through various levels of difficulty, start with the chest press machine. Most gyms have this piece of equipment. Once you have mastered the machine and feel comfortable with the movement, you are ready to try lying on a flat bench, pressing a barbell. The movement is the same as on the machine, but the change in body position and the relative freedom of a barbell will add to the challenge. When the barbell becomes easier, free weights are a natural next choice. The starting point and the movement are the same, but because the arms move independently from each other, the challenge is greater. An advanced version of the chest press takes the move to an unstable surface. By replacing a flat bench with a stability ball, the body has to use more muscles, including the core, to keep from falling off the ball. This increases the level of difficulty and therefore fitness level. Back To ensure a balanced workout, it is important to work opposing muscle groups. A chest press is a pushing motion, while a row is a pulling motion which uses the big muscles of the back: latissimus dorsi, rhomboids and trapezius. As with the chest press, start seated, in this case on the row machine. This will ensure you have correct form and are able to focus on using the correct muscles. Later, using a flat bench and a free weight, perform a bent-over row. The bench gives some level of support, but you will have to work a little harder against gravity, and use the abdominal muscles to keep the back flat. Again, try to challenge more muscles by replacing the bench with a stability ball. Finally, move away from using any support at all. In order to correctly perform the bent-over row with no support, the legs and core must more deeply engage, leading to a more challenging exercise. Lower Body One of the most basic of all lower-body exercises is the leg press. While the machine may vary from gym to gym (some require you to be seated, some lying down), the movement is always a push, using hamstrings, quadriceps and glutes. Stand up and do the same movement without the machine and you are performing a squat. It is more difficult to safely execute a squat compared with a leg press. Correct form is key to avoiding pain and injury in the knees and lower back. Still, squats are a great exercise because they not only work all of the major lower body muscles, they also mimic necessary activities of daily living. Everyone has to be able to get up from a chair or bend down to pick something up. Once you are ready to try a squat, there are several ways to ease into the movement. Start by standing with a stability ball wedged between a wall and your lower back. Lean against the ball with your feet hip-width apart, and lower yourself into an easy squat. The support of the ball helps keep the body in alignment and allows you better control over the depth of your squat. Once you feel comfortable with the movement, try setting up a bench or chair behind you, and squat down as if to sit – until your buttocks just tap the bench – then stand straight again. The chair is a safety net, giving you a place to sit should you lose your balance or feel too much muscle fatigue. It also gives you a visual cue to allow you to better gauge your form. Finally, move on to weighted squats, either with or without a chair. By holding free weights or a bar, you add weight to the movement, further fatiguing the muscles and leading to greater strength gains. This is just a small sample of ways to mix up your workout. By keeping things fresh and challenging the body in new ways, you will continue to make progress. Trisha Ryan is a personal trainer with Tri City Wellness in Carlsbad. Please see Tri City’s ad on the back page of Healthy Times.