Medicine Balls, Suspension Training, Stones, and Carrying Exercises

Medicine Balls, Suspension Training, Stones, and Carrying Exercises

Almost anything that provides resistance to movement will develop strength. Rubber medicine balls weighing up to 50 pounds can be used for a variety of functional movements, such as squats and overhead throws. Suspension training (e.g., TRX system) uses body weight as the resistance in exercises using ropes or cords attached to a hook, bar, door jam, or sturdy tree branch. You can train with a stone found in your backyard or local riverbank in performing exercises such as squats, presses, and carries. Walking while carrying dumbbells, farmer’s bars, or heavy stones is an easy and effective way to develop whole-body strength. Carrying exercises are particularly useful for building the core muscles.

Cross Training This type of training combines aerobics, weight training, gymnastics, and high-intensity interval

Proper fit is an important factor in choosing and using a stability ball.

Medicine balls can be used in many ways to get an effective resistance workout.

Medicine Balls, Suspension Training, Stones, and Carrying Exercises Photo Gallery



Training. Programs such as CrossFit and GymJones employ different exercises every day. More traditional circuit training methods often use the same exercises set up in series. (See the box “Cross-Training Your Way to Fitness” on p. 75 in Chapter 3.)

Applying the FITT Principle: Selecting Exercises and Putting Together a Program

A complete weight training program works all the major muscle groups. It usually takes about 8-10 different exercises to get a complete full-body workout. Use the FITT principle frequency, intensity, time, and type to set the parameters of your program.

Frequency of Exercise For general fitness, the American College of Sports Medicine (ACSM) recommends a frequency of at least two nonconsecutive days per week for weight training. Allow your muscles at least one day of rest between workouts; if you train too often, your muscles won’t be able to work with enough intensity to improve their fitness, and soreness and injury are more likely to result. If you enjoy weight training and want to train more often, try working different muscle groups on alternate days a training plan called a split routine. For example, work your arms and upper body one day, work your lower body the next day, and then return to upper-body exercises on the third day.

Maybe You Like Them Too

Leave a Reply

38 + = 41