Traditional Strength Exercise & Functional Exercise one to one.

We employ many of the traditional exercise forms folks are familiar with (yet typically unable to perform correctly) and recognize a training procedure of traditional exercise and functional exercise in a ratio of 1 to 1. We also employ HRT during traditional exercise as your heart rate is the best indicator of proper training intensity. Traditional exercise can be thought of as the building blocks of your strength programming while functional exercise can be thought of as the process of improving greater movement efficiency and physical coordination utilizing the core...and to the largest extent the greatest long term return on investment.

The American College of Sports Medicine recognizes the diverse needs in folks whom are unaccustomed to regular exercise. Exercise prescription is a process of experimentation within the limitations, goals, and skill of an individual. The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults (ACSM) outlines several basic guidelines for strength training programs. Strength training of a moderate intensity, sufficient to develop and maintain low-fat weight, should be an integral part of an adult fitness program. Modified to fit the needs of the individual folks typically start with one set of 8-12 repetitions of eight to ten exercises that condition the major muscle groups at least 2 days a week is the recommended minimum.

Strength Training Principles Incude:

• Overload:  Stimulate muscles with greater work than typically endured.
• Progression: Gradually increasing resistance in order to meet overload.
• Specificity: Strength is realized based on the muscle group used, and movement pattern performed. 
• Modality: Modified exercise and form to fit a personal limitation or goal. 
• Strength (maximal force): Total work realized. 
• Endurance (submaximal force repeated): Repetition of desired work.
• Arrangement: Warm-up, Training, Cool-down, Stretching
• Techniques of Intensity: Based on skill level and limitations.

The following basic exercises are example exercises for a beginner strength training program:

• Bench Press
• Dead-Lift
• Lat Pulldown
• Bent Over Row 
• Overhead Press
• Bicep Curl
• Tricep Pushdown
• Squat
• Leg Extension
• Leg Curl
• Abdominal Crunch

The variations and modalities of the above exercises are nearly limitless. Techniques including supersets, giant sets, descending sets, eccentric sets, and explosive sets are used based on the skill level of the participant. These fundamental exercises can be used in a way which promotes greater muscular, connective tissue, and bone strength and density. Variations of these and many other exercises are considered a staple of the basic exercise program. Of course, performing these exercises properly is the key. If you ever see these or any other exercises performed in a way which simply doesn't make sense...do not copy the exercise - ask for help!

Get a personal trainer for motivation, injury prevention, greater strength & safe weight loss. Find a personal trainer for exercise advice. Simplefit personal services include personal training, fitness consulting, diet plan & exercise equipment advice.