SQUATS LUNGES PULLUPS
There are two main classifications of exercises: compound and isolation. A compound exercise is one that uses multiple muscle groups at the same time to perform a movement.
A good example of a compound exercise is the squat. It uses many muscles in the legs and lower body – such as the quadriceps, hamstrings, calves, glutes – while engaging the core and lower back.
Isolation movements, on the other hand, tend to focus on a single muscle or muscle group. A bicep preacher curl, for example, would focus almost entirely on the bicep, and in just one plane of movement.
Compound exercises are often prescribed to athletes, as they replicate movement patterns, occur through multiple planes of motion that are more natural (muscle are not one dimensional) and ensure the athlete is training as efficiently as possible.
Take the squat again. It is replicating the movement for standing up, driving forward, jumping and many other movements you might see in sports or real life, with each muscle getting attention during the movement.
Other benefits of adding compound exercises into your workout include the following:
● Burning more calories per exercise, as more muscles are being recruited and used simultaneously
● Allowing you to work more muscles in a short space of time, increasing the efficiency of your workout
● Helping to improve both coordination and balance
● Helping to improve joint mobility and stability through moving in natural patterns
● Increasing your heart rate during strength training, helping to assist in the conditioning and improvement of the cardiovascular system
● Allowing you to exercise the same muscle group for longer periods of time with lower levels of fatigue ● Allowing you to lift heavier weights and build overall body strength more quickly Examples of common compound exercises include the squat, deadlift, lunge, bench press, pushups, pullups, lat pull downs and the shoulder press.
If you are looking to improve your overall strength, and get in an efficient and functional workout, then one full of compound exercises will certainly give you what you need. If you have goals that are more specific or train for a sport that has very specific requirements, then isolation exercises can often be more suitable.
A program that incorporates both types of movements can be highly beneficial, with compound movements forming the foundation of the workout and isolation exercises added on top to target specific muscle groups.
Angie Ferguson is an exercise physiologist and Tony Robbins Results Coach from Fort Myers, Fla. She also is a Corrective Biomechanics Specialist, USA Triathlon Advanced Level 2 coach, USA Cycling coach, has a Specialty in Sports Nutrition certification, and a PHD in results! For more training tips, contact her at www.gearedup.biz
MAKE COMPOUND EXERCISES PART OF YOUR FITNESS PROGRAM