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
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 Tip – Lower Body Strength Exercises
The following video shows you a few lower body exercises you can do to firm and strengthen your lower body. These exercises target your glutes, hamstrings, and quads.
If you would like try a FREE Personal Training session at Golds Gym Middletown please call 845-344-4653 or email at info@goldsmiddletown.com. A member of our Personal Training Staff 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
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
Power Sled Workouts Now at Golds Gym Middletown
The Power Sled is Versatile Piece of Exercise Equipment
Push it or pull it, this sled is the perfect training tool for developing explosive leg drive and improving acceleration. You probably have seen pictures of athletes running with the power sled attached to with a shoulder harness or waist belt and think they are only for sprint training. However, sleds are far more versatile.
Here’s a video of Gold’s Gym Personal Trainer Curin Wilkerson demonstrating the Power Sled:
Power Sled Workout Benefits:
Athletes
What sports don’t require power? – it’s a short list. A power sled workout is a great addition to any strength and conditioning program. A strength and conditioning program needs sports specific exercises and the power sled can be used in many ways to mimic the activities of virtually all sports.
Power Sleds Can Help You Achieve a Variety of Health and Fitness Goals
Power Sleds can train you for strength, stabilization and balance for your entire body. Power Sled workouts can be combined with many other forms of resistance training such as kettlebells, free weights, sandbags, body weight, or cables.
Power Sleds Allow You to Adjust Resistance
The power sled can be used by itself or you can add up to 180 pounds of weight plates. You can control the speed of your muscular contractions to create a strength training workout or power workout. For a power workout, you will be pulling the power sled as hard as you can. If you are going for strength you will use heavier weights and perform slow contractions.
Power Sleds can be Used in All Levels of Training
Power sled workouts can be used for dynamic, intense beginner, intermediate or advanced workouts.
The Power Sled at Golds Gym Middletown is available for all members and their guest. Just ask one of the Personal Trainers or Customer Service Staff when you want to use it.
Click here for some power sled exercise guidelines
- 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 – Golds Gym Middletown Personal Trainer
Golds Gym Middletown is proud to announce that Mike Manzo has joined our Personal Training Staff. Mike is a Professional Exercise Specialist, Sport Nutritionist, Certified Personal Trainer, Certified Advanced Flexibility Specialist, and coach in the Health and Fitness field. He is also the Operations Coordinator of "Team Manzo.” He is a former New York City Correction Officer who designed exercise and weight management programs for the Department of Corrections.
The true testament of his skills and commitment rests in over 32,000 logged hours of exercise and fitness programs that Mike has developed for clients and facilities throughout the country.
Mike states: “Over the years I have helped my clients achieve their goals far beyond their expectations. I have been studying Chinese Goju Karate since the age of 7, and currently hold a 3rd. degree black belt as the Chief Instructor at the Malverne School of Self-Defense in New York.” He has been a competitive “Drug Free” powerlifter since 1989 and a World, National, and New York State champion. Mike also holds numerous World, National and New York State records.
For a free Fitness Consultation contact Mike at:
- 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
