Get better balance—and a killer leg workout—with these four exercises from Gold's Gym Fitness Institute trainer Ramona Braganza.
It's hard to believe, but starting as early as your twenties, your sense of balance begins to decrease. That's not to say you can't slow down the process. "How rapidly the sense of balance diminishes depends on our genes, on the natural process of aging and, to a large extent, on how physically active we are and the types of activities we do," explains health and science writer Scott McCredie in his book Balance: In Search of the Lost Sense.
The best exercises challenge your sense of balance by incorporating BOSU balls, wobble boards and Xerdiscs into your leg workout. Incorporating this equipment not only makes for a more challenging routine but also builds up your agility.
"Balance exercises speed up your reaction time and improve the brain-to-muscle connection," explains celebrity trainer and Gold's Gym Fitness Institute trainer Ramona Braganza. "They prepare you for walking on slippery ice in the winter or stepping out of a shower onto a wet floor."
As we age, Braganza says, being able to stay balanced and on your feet becomes ever more important. The majority of injuries to seniors stem from losing your balance (a.k.a. falling). More than a third of adults age 65 and older in the U.S. fall each year, according to research cited by the Centers for Disease Control and Prevention. In fact, falls are the predominant cause of traumatic brain injury among members of this age group.
Here are four moves that Braganza recommends to help you stay grounded.
HAMSTRING CURL WITH A STABILITY BALL
10 reps
Begin lying on your back with ankles and heels placed on top of a stability ball, toes pointing up. Raise your hips, contract your glutes, and keep your hands by your side to stabilize yourself. Roll the ball in toward your hips by rolling from your heels onto the balls of your feet. Pause momentarily and then roll the ball back out, keeping your hips elevated.
To increase the level of difficulty, try rolling one leg at a time, or raising your arms in the air while rolling.
Strengthens: Glutes and hamstrings
ROMANIAN DEAD LIFT ON AN XERDISC
20 reps
Place your left foot on one Xerdisc and your right foot on another. Hold a five-pound weight in each hand. Slowly lower from the waist down until your hands are almost to the floor. Then slowly rise back up.
Strengthens: Glutes, hamstrings, quadriceps and inner thigh
SQUATS ON A BOSU DOME
10 to 15 reps
Begin standing on the BOSU ball, dome side up, with your feet spread as wide as possible and your arms extended forward for balance. Descend slowly into a squat until your thighs are parallel to the ground. Pause, then raise back up to stand. To increase the level of difficulty, attempt the same squat with the dome side down.
Strengthens: Glutes, hamstrings and quadriceps
SINGLE LEG LUNGE ON A WOBBLE BOARD
10 reps on each side
Stand facing the smaller side of a wobble board. Place one foot on the board, shifting your weight to the heel. You will now be in somewhat of a lunge position. Lower and raise your body on the ball of the back foot and the heel of the front foot. Keep the wobble board parallel to the floor. Do 10 reps on one leg, then switch to the other. With your foot on the board, make sure your knee isn't tracking over the ankle.
Strengthens: Glutes, hamstrings and quadriceps
The New Year’s Resolution Builder
10 Fail Proof Resolution Tips from our experts at the Gold's Gym Fitness Institute.
1. Visualize your end result. —Mike Ryan, certified personal trainer
2. Get a fitness assessment to figure out your starting point and learn your strengths and weaknesses. Going forward, continue to get a fitness reassessment every eight to 12 weeks to track progress. —Adam Friedman, certified personal trainer
3. A goal without a plan is only a wish. Stop wishing you were in great shape and start mapping out a concrete plan to get there. (Our New Year's Resolution Builder can help…) —Belisa Vranich, Phy.D.
4. Set small, achievable goals that build momentum. Long-term goals are important, but short-term goals provide bursts of motivation with each mini success. —M. R.
5. Create a schedule to keep yourself consistent. —A. F.
6. Journal your exercise and dietary intake on a daily basis. —A. F.
7. Change up your exercise routine every four to six weeks. Strive for consistent progression in your program so that every workout is a challenge. —A. F.
8. Troubleshoot your excuses. Write them down, then ask yourself, "How would others respond to that?" You'll be surprised at how impactful seeing them in writing can be! —B. V.
9. When it comes to seeing results, be patient. —A. F.
10. Tell your friends about your goals. This will create a support system and make you accountable to someone, so you'll be less likely to ditch working out. —M. R.
The Gold's Gym Workout Builder is here to help you make a plan and stick to that resolution! See it here at:
https://www.goldsgym.com/tipsandtools/tools/workout-builder/
Golds Gym Personal Trainer on ABC's 20/20
Last week, the nation learned about the inspirational story of a remarkable Gold’s Gym Instructor…the story of a man who proved that he was truly Stronger Than the challenges he faced in life.
Gold's Gym Islip personal trainer Rohan Murphy was featured on ABC’s 20/20 as part of their "7 Wonders" episode, which profiles everyday people with unbelievable abilities.
As one of Gold's Gym's finest trainers, Rohan has never let the fact that he has been without his legs since childhood stop him from achieving his dreams. Whether fighting his way to become a State Championship wrestler for Penn State University to his road to inspiring America's youth as a motivational speaker, Rohan's "No Excuses" attitude has crushed any obstacle that has ever stood in his way.
Rohan's triumph over adversity is a true story of strength and just one of the many reasons that we are proud to call him a member of the Gold’s Gym Family.
Please click on the video below to view the full segment of Rohan and hear his inspiring story in his own words.
Golds Gym
15 Industrial Drive
Middletown NY 10941
845-344-4653
http://www.goldsgym.com/middletownny
http://www.facebook.com/goldsgymmiddletown
http://www.goldsmiddletown.com/ggx
Personal Training Tips – Upper Body Strength – Golds Gym Middletown
The following video gives a few tips on strength training your upper body. These exercises a done with dumbbells and a stability ball.
If you would like to experience a FREE Personal Training session at Golds Gym Middletown give us a call at 845-344-4653 or send us an email at info@goldsmiddletown.com. One of our Personal Trainers would be happy to give you some tips. Hey – why not bring a friend?
- Golds Gym
- 15 Industrial Drive
- Middletown NY 10941
- 845-344-4653
- http://www.goldsgym.com/middletownny
- http://www.facebook.com/goldsgymmiddletown
- http://www.goldsmiddletown.com/ggx
Mike Manzo's Powerlifting Competition at Golds Gym
Expo at Golds Gym Middletown
Gold’s Gym Personal Trainer Mike Manzo will host a Health, Fitness and Community Outreach Expo. The Expo will begin on Saturday, November 20, 2010 at 1:00pm. It will be held at Golds Gym, 15 Industrial Drive, Middletown NY.
This promises to be a one-of-a-kind Expo. It will include many prominent business owners, vendors, and organizations offering a variety of products, services, information and resources aiding the community in improved health, fitness, and life management.
The highlight of the Expo will be a Powerlifting Competition. It will give new and experienced male and female powerlifters 16 and over a rare opportunity to compete in Orange County.
The competition will feature Special Olympics Powerlifting Champion Jermaine Edie. Jermaine was selected to represent the United States in the 2011 summer games in Athens, Greece. Jermaine is also the winner of Manzo's Financial Scholarship Award and a Gold’s Gym Membership.
About Mike Manzo:
Mike Manzo, 51, has been competing in drug-free powerlifting for over two decades. He is undefeated in his weight class for the past 11 years and holds multiple state, national, and world records. He will compete November 2010 in Atlantic City's World Championships.
Manzo is also the founder and owner of Manzo Integrated Fitness Solutions and a Professional Exercise Specialist for 31 years. He holds several certifications including Sports Nutritionist, Certified Personal Trainer, Certified Advanced Flexibility Specialist, and Health and Fitness Coach. Manzo has developed and designed exercise and weight management programs for the New York City Department of Corrections.
For more information about the Expo and the Powerlifting Competition visit Mike’s website: www.mikemanzo.com or call Mike at 347-860-4785.
- Golds Gym
- 15 Industrial Drive
- Middletown NY 10941
- 845-344-4653
- http://www.goldsgym.com/middletownny
- http://www.facebook.com/goldsgymmiddletown
- http://www.goldsmiddletown.com/ggx
Golds Gym Middletown Members Flippin’ Tires
Functional Personal Training at Golds Gym
Several of the members and staff of Golds Gym Middletown spent their morning flipping tires in our Outdoor Functional Training Area. The various tires weight between 180 and 225 pounds. If it looks difficult that’s because it is. If it was easy we’d call it Planet Fitness.
The outdoor space is used for our Bootcamp classes, Small group training, and personal training sessions. Members are encouraged to use the area whenever it’s not being used for classes or events.
- Golds Gym
- 15 Industrial Drive
- Middletown NY 10941
- 845-344-4653
- http://www.goldsgym.com/middletownny
- http://www.facebook.com/goldsgymmiddletown
- http://www.goldsmiddletown.com/ggx
Squat – Powerlifting Workshop at Golds Gym Middletown
The Squat – King of Exercises
The squat is considered the "King of Exercises" for strength preparation. Powerlifting champion, Michael Manzo, will conduct a workshop to develop the foundation of proper and safe squatting. Through his professional guidance and demonstrations, Manzo will address the following topics:
- Staying Injury Free
- (SAID Principle) Specific Adaptation to Imposed Demands
- Definition of Depth
- Proper Squat Technique
- Body Mechanics
- Box Squats
- Using Accommodating Resistance
- Staying Drug Free
With his extensive knowledge, experience, and credentials, Manzo will be hosting a series of workshops he formulated to help develop the foundations of proper and safe powerlifting.
Whether you're a strength athlete, a competitor, or just trying to improve your technique or fitness level this workshop is highly recommended. It will ensure a lifetime of safe and effective training.
All are invited to attend:
- Men
- Women
- Teens
- Beginners
- Intermediates
- Advanced
This will the first first of the “Big Three” Workshops. The other workshops will be the Deadlift and the Bench Press. Workshops are limited to six people. The cost of an individual workshop is $60 or $165 for all three. The dates and times of the Big Three Workshops are:
- June 5, 2010 Squat:
- 11am-1pm or 2:30pm4:30pm
- June 12, 2010 Deadlift:
- 11am-1pm or 2:30pm4:30pm
- June 19, 2010 Bench Press:
- 11am-1pm or 2:30pm4:30pm
All workshops will be at Golds Gym, 15 Industrial Drive, Middletown NY 10941
What to Bring: lifting belt, baseball cap, video recorder (optional), notebook & pen, an open mind to learn, and a smile.
What NOT to bring: attitudes or egos
For more information Contact Mike at Manzo Integrated Fitness Solutions 347-860-4785 or email: TeamManzo@aol.com
