SPRINGER: Fitness: Correct exercises important

The field of exercise is wide open with a vast amount of information and education available to both professionals and the public.

Unfortunately, not enough knowledge is reaching the masses. I get calls and e-mails on a regular basis regarding fitness. Most of these questions should be common knowledge but it is obvious that the fitness industry is still not reaching the public, especially beginners.

Fitness professionals want to encourage everyone to embrace fitness as a lifestyle choice, yet we are not providing the tools necessary to make this a reality.

Although I train all of my clients in their homes, I am still a regular at local gyms. For every one person who is doing something right, there are three who are doing something wrong.

First, you cannot evaluate a person's exercise choices without knowing their goals. However, most people have not clearly defined their goals nor have they taken the time to discover what exercises will help them toward success.

It appears the "new" favorite exercise of gym trainers is step ups using an excessively tall bench. Is having a person step up and down on a 3-foot tall platform helping them get leaner? Is it helping to correct postural problems? Is it even functional for their lifestyle?

Wobbling around on an unstable surface while putting unneeded pressure on the knees probably is not the best choice of exercises. Ask these questions of yourself and your trainer when performing any exercise.

Form and technique should be emphasized before a person can progress to more advanced versions of the same exercise or be allowed to increase the weight load.

Most people do not take the time to master the first step and choose to jump to the third step. Build a foundation of strength and stability before progressing to the next level.

When it comes to technique, there are still many terrible examples that can be seen in the gym every day.

First, the handle bars on the Stairmaster, or any cardio equipment, are there to gently rest your hands. Leaning forward with your body weight on the machine leads to poor posture but also devalues the exercise.

You actually burn less calories by hanging on since you are helping to support some of your body weight. Plus, you could be exposing yourself to wrist problems like carpal tunnel syndrome. Instead, lower the intensity on the machine, let your hands rest softly on the handles and stand up tall.

Using proper technique when lifting weights does not have to be complicated. The muscles you are targeting should be the only joints moving.

For example, many people use their legs when lifting upper body to help force the weight. Proper posture and spinal alignment should be emphasized regardless of the position of your body: standing, sitting, kneeling or laying down.

Creativity in strength training should never be stifled. However, there are some people who choose to ignore the anatomical workings of the body.

A full range of motion seldom is necessary in order to make an exercise effective. Find your body's pain-free range of motion in which you can control the weight your are using.

Finally, on a slightly different note, I would like to quickly address infomercials and supplement claims. Most right-thinking people realize that there is no magic formula, pill or exercise that will transform you without effort into a lean machine.

However, we all are subject to claims of fat-burning, overnight results. Exercise programs that claim that all it takes is three, 10-minute workouts a week to go from fat to fab is lying. If such a program existed, the obesity epidemic would be done with.

Be smart, exercise safely and inform yourself. Knowledge is power and will help you achieve success in the gym.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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