TIME SAVING CARDIO INTERVAL & RESISTANCE TRAINING PART 3



Welcome back Total Gym Team! If you missed Part 1 or Part 2 here are the links to catch you up:

Part 1 and Part 2

Parts 1 and 2 trained our upper body so Part 3 tackles the lower body. This tends to be an area we neglect at the gym, especially us guys. If you’ve ever seen that guy in the gym with a ripped upper body but skinny little chicken legs, you know what I mean.

I used to despise leg day but I’ve learned to look forward to feeling those quads burn. I would think, “Hey, I do my cardio almost every day, which always works my legs, so why bother?”. Here are 3 reasons to help fire yourself up when its time to train your legs:

3 Reasons To Train Your Legs

1. Spark Your Metabolism

We all know that strong, active muscles love to torch fat and calories. Your biggest muscles reside in your lower body so if you're looking to stoke that calorie/fat burning furnace of yours, you need to include your legs. And since these big muscles require a lot of energy and blood flow, you’ll enjoy a heart healthy, robust calorie burning workout. Quiz time: What’s the biggest muscle in your body? Yep, your gluteus maximus. And who doesn't like to look at, or have, strong tight buns! (per the video, to work those buns and hamstrings you’ll want this awesome accessory: 2 Piece Wing Attachment )

2. Protect Your Leg Joints

This is a biggie if you value a high quality of life as you age. I know when I am 90 I still want to be doing Spartan races, playing golf, tennis, beach volleyball, and traveling the world. Anytime you strengthen a muscle, you also strengthen the tendons, ligaments, and bones they are attached to. Hip and knee replacements are commonplace these days so be consistent on your leg training day and avoid being a statistic.

3. It’s FUN!

This was not true before my Total Gym. Now I love cranking my favorite tunes in my home gym and rockin’ plyometric jumps. And I know I’m weird but I love going down the stairs the next day and feeling that soreness with every step. That tells me my efforts are working and all the benefits are on their way. And, it’s time to stretch!

In Part 2, I shared the Pilates principle of training your core with every exhale and every repetition to protect your lower back and keep your tummy flat. As promised, here is another awesome Pilates principle that will turn your workouts into moving meditations. Not only will it strengthen your ability to focus and be present, it will help you get the biggest ROI (return on investment) on your time working out.

Here it is: “Focus on the Muscle, not the Movement”. Before this awesome realization, I would cue my clients through the movement pattern. Now, I have them focus on the muscle they’re contracting and stretching as opposed to mindlessly moving the body from A to B. It may sound simple but it’s a game changer. Check out the video for a deeper explanation and I also give you another cue to enhance this concept, “Squeeze and hold at the peak contraction”.

I hope you enjoy this 3-part series as much as I enjoyed creating it for you. My all time favorite beneficial aspect of the Total Gym is its versatility. If you get creative and have some fun, you can keep these workouts fresh and delivering benefits for years to come. And most importantly, you’ll squash that, “I don’t have time” excuse for good!

jd

JayDee Cutting III, MBA

JayDee Cutting III, MBA is an Educator for the American Council On Exercise and holds 12 fitness certifications including Pilates, yoga, personal training, lifestyle and weight management. JayDee is a Total Gym master trainer and spokesmodel since 2004. He lectured and taught wellness at Rancho La Puerta Fitness Spa and is featured in over 10 fitness DVDs and over 40 fitness television programs. He developed his own Coregolf Fitness Program and founded the NiceDogYoga Company. His mission statement is: “My passion is inspiring people to enhance their lives through wellness, creating healthier, happier, higher qualities of life.”

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