I’m going to start doing Turkish get-ups again. I fell out of the habit a couple years ago. Turkish get-ups promote flexibility, balance, joint range of motion, and strength. If you’re just doing the Big Five exercises, TGUs will strengthen some of the smaller muscles (and portions of major muscles) you may be neglecting.
Below are a couple YouTube examples. They are not complete tutorials. You can use a dumbbell or kettlebell. Start with either no weight in your hand, or just a small one. Then work up to higher weights as you get stronger.
These videos may only show how to work one side of the body; you work both sides, of course, and call it a pair. I used to do only five pairs with a 25-lb dumbbell. In weightlifting lingo, you’d call that 1 set of five reps (repetitions). It was exhausting.
Do enough reps and it will be both strength and aerobic training.
Posted onMay 21, 2012|Comments Off on Fitness Plan Bugaboos: Idiosyncrasy, Variables, and The Big Five
Assembling a fitness program for yourself is like figuring out your weight loss and management plan. Lots of variables and idiosyncrasies to consider. You have to determine what works for you, sometimes through trial and error. Your plan may not work for your neighbor.
You could always go to a personal trainer who’ll devise a plan for you and supervise implementation. That’s not a bad idea at all, and probably the best choice for someone not familiar with exercise yet serious about long-term health and weight management.
chest press or bench press (esp. with 15 degree incline)
pull-down or chin-up
overhead or military press
leg press or squat
If you’re not familiar with these, go to YouTube and browse.
In case you’re wondering, I’m not interested, at my age, in growing large muscles. My goal is to be injury resistant and as strong as I can be without spending too much time at it, regardless of muscle size. Size doesn’t necessarily translate directly into strength. My wife, on the other hand, appreciates large arms—think Thor in The Avengers movie.