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 Next Big Fitness Program Producing Startling Results in Middletown
The next big thing to hit fitness is here in Middletown NY! FIT-traxx is a truly revolutionary approach to how people are getting fit and it has never been easier.
The program’s creators have not only made fitness simple to understand and do, they have come up with a way to make the time fly by. “The simplicity of the program makes it look quite simple, but the science behind the program is what makes it so effective,” says Bob Roche, one of the area’s most successful health club owners. The heart of the program is that people are put into small supervised groups so the intensity can be regulated and form can be monitored easily. Roche says, “When participants do the right things, in the right order, the right way, they get results!”
It is a total fitness approach, so not only are your workouts at the club monitored, you are provided with a complete plan for each day. “I have never seen such consistently dramatic results from a program,” says John Bonica, part of the FIT-traxx program development team. “This is the next big trend in fitness for many reasons. It is simple. Virtually anybody can do the program and it covers all aspects of fitness including strength training, cardiovascular training and nutrition.”
What makes FIT-traxx so unique? First, the program uses very little equipment which means that the exercises fit everybody no matter their size, shape or fitness level. Second, working in small groups provides camaraderie, accountability and fun. Third, all the exercises are “functional”, so not only do they help you lose unwanted pounds and inches, you will do everything better from your job – to gardening and yard work, to skiing and golf. The last thing that makes FIT-traxx so unique is summed up in its tagline: “It’s the Path to Fitness.”
FIT-traxx can fit into anyone’s busy schedule because the program takes only 60 minutes 2 to 3 times per week. Also, you don’t even have to be a member of Gold’s Gym to participate. “This is what I would call solution-based programming as it doesn’t require any long term commitment and it addresses a specific need,” says Roche.
For more information regarding FIT-traxx call Gold’s Gym in Middletown at 845-344-4653 and reserve a spot at our Free FIT-traxx Demo Days coming up soon.
- 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
Juan’s Zumba Dance Class at Golds Gym Middletown
Zumba is fun…it's the type of exercise you'll want to do everyday and feel good about doing it!Dragging yourself to the gym to sweat on the treadmill on your day off just isn't fun. So, why not try a Zumba Dance Class at Golds Gym Middletown. Come and enjoy a FREE 7-Day Membership. Click http://bit.ly/Youtube-7-Day-Pass to get your pass.
The FREE Membership includes all Classes we offer: such as Zumba, Yoga, Pilates, Spin, Bodypump and more. Daycare is also included. Since Planet Fitness doesn't offer Group Exercise Classes we invite their members see how much fun these classes are. They also help you burn calories, lose weight, get stronger, fitter and feel better.
Now at Golds Gym Middletown – BODYPUMP 77
BODYPUMP 77 tracklist
These are the songs for the newest version of BODYPUMP – Release 77:
Warmup: Commander – Spacegliderz
Squats: It’s My life – Swade
Chest: DJ Got Us Fallin’ In Love – Usher feat. Pitbull
Back: Hold Me Tonight (Manox Remix) – Manian
Triceps: I Like It – Tokyo Haze
Biceps: Diamond Eyes (Boom-Lay Boom-Lay Boom) – Shinedown
Lunges: Only Girl In The World (E-Nergy Remix) – Nick Skitz vs DJ Lotus
Shoulders: Ti Sento – Scooter
Abs: We No Speak Americano – Yolanda Be Cool vrs DCUP
Cooldown: One Last Chance – Daughtry
Golds Gym Middletown 50 FREE Spin Classes Sweepstakes
Facebook Fan Sweepstakes
It’s free to enter our Facebook Fan Spin Sweepstakes and get a chance to win 50 FREE Spin Classes. There is no cost or obligation to enter. The contest is open to everyone – members and non-members.
Click here to enter: Facebook Fan Spin Class Sweepstakes
- 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
Zumba Today at Golds Gym Middletown
Zumba Class is on for Friday, January 21 at 10:30am.
If your gym decided to cancel classes this morning feel free to come join us.
Ditch the Workout – Join the Party.
- 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 Strong Stories – Stronger Than One
I guess you could say I'm working out for two. The healthier I am the healthier my baby will be. Going to Golds helps me give the mental and physical strength I need for what lies ahead.
Everybody is strong in their own way. We each have a story about how we found the strength to overcome an obstacle or reach a goal. We defy the odds every day. We are stronger than we think. Click here to watch some Golds Gym Strong Stories videos.
