Smooth Fitness Blog

As people age, the fear of losing their physical capabilities and ultimately their independence grows stronger.  As the years pass, our muscles weaken and atrophy and the functions related to those muscles become less refined.  If nothing is done to prevent this process, performing the activities of daily living becomes more difficult.  These activities may include taking a shower, walking down the stairs, or other more important acts such as lifting grandchildren.  When activities such as showering or walking down stairs become more difficult, independence is slowly lost.  The best way to slow this process and retain a higher quality of life for a longer period of time is through exercise.

In the list below, I have included some of the most effective exercises to halt muscle atrophy, promote muscle growth, and improve muscle balance and endurance.

1) Walking for exercise
Walking for exercise is a great way to simulate an everyday activity that is at the heart of remaining independent.  Walking strengthens the heart, helps with balance and coordination, and also strengthens all of the muscles of the lower body.  If walking outdoors is not an option consider utilizing a treadmill.

2) Squat
The squat is the most effective lower body exercise.  Our legs are our base of support.  They are our foundation.  When squats are included as part of a regular exercise routine, our foundation is strengthened.  By strengthening the muscles of the lower body, we are providing support for our hips, knees and ankles.  This will help to protect against falls and broken bones.

In order to perform a squat, follow the instructions below;
A) Your feet should be just a little wider than shoulder width.
B) The body should be lowered to a position where the thighs are parallel to the ground.
(Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
C) With both feet firmly planted on the floor, the body should be lifted back to starting position.
D) Repeat motion.
E) The knees should not be locked at the top of the motion and they should always remain behind the toes.

3) Back Exercises
As we age, our posture suffers.  In many people, we see the shoulders begin to shrug forward.  Slowly but surely, the forward tilt moves further down the torso.  The only way to prevent or reverse this process is to perform exercises that strengthen all of the muscles of the back.  Refer below for two great back exercises and instructions on how to properly perform them.

Dumbbell Rows
A) Begin with a slight bend in both knees.
B) The upper torso should be at a 45 degree angle at the hip joint.
C) Both arms are hanging directly below shoulders with a slight bend at the elbows.
D) Pull arms up to a position where the elbows are higher than the torso.
E) Hands should be even with the hip joints.
F) Return to start position and repeat.

Supermans
A) Lie flat on stomach with arms extended over head.
B) Lift both arms and legs just a few inches away from the floor.
C) Hold for 15 seconds.
D) Beginners may want to work each side separately.
E) If you are a beginner, lift the opposite arm and opposite leg.
F) Hold for 15 seconds.
G) Repeat on opposite side.

4) Core exercises
When we strengthen the muscles of the core, we receive many benefits.  We provide the body with support that helps both balance and coordination. We also lessen the likelihood of falls and provide extra support for our back.  Refer below for two great core strengthening exercises and instructions on how to properly perform them.

Crunch
A) While lying on the ground, begin with the feet placed evenly on it.
B) Shoulders and head should also be resting on the ground.
C) Lift head and shoulders off ground to a point where stomach is contracted and low back is still flat.
D) Return to start position and repeat.

Upper and Lower Crunch
A) While lying on the ground, begin with the feet placed evenly on it.
B) Shoulders and head should also be resting on the ground.
C) Lift head and shoulders and feet off ground to a point where stomach is contracted and low back is still flat.
D) Return to start position and repeat.
E) Feet and shoulders should not touch the ground between repetitions

As with any exercise routine I recommend that you consult your personal physician before beginning this one.  Good Luck and Stay Full Body Strong!

By: Jim Bompensa

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

I have been on many trips in my lifetime.  Some have been overnight getaways and some have been a week or longer .  Of course I always manage to have a great time, but for me if I miss a workout I feel as if I am losing ground in regard to my physical fitness.  That is mentally draining on me.  It detracts from my enjoyment of my trip. For this reason, I have developed workouts that I can do anywhere with little or no equipment.  These workouts have become a very enjoyable part of my traveling.  I look forward to finding unique ways to create an effective workout in any setting.

I have included an outline below for a great full body workout.  It can be utilized anywhere in the world with no equipment necessary.

I) Jog in place
1) Jog in place.
2) Important to stay on the balls of the feet at all times in order to protect
the knee and ankle joints.
3) As the knees are lifted higher, this exercise becomes more difficult.

II) Jumping Jacks
1) Begin with hands at the side and feet together.
2) While jumping into the air move arms and legs laterally away from the body.
3) When coming back to the ground, the arms should be raised to a height parallel to it.
4) At this point, the arms should remain straight and the hands should be
even with the shoulders.
5) While jumping into the air move the arms back toward the body.
6) When coming back to the ground, the arms and legs should be back to
their starting position.
7) There should always be a slight bend in the knees and the weight should remain
on the balls of the feet when they are in contact with the floor.

III) Squats
1) Your feet should be just a little wider than shoulder width.
2) The body should be lowered to a position where the thighs are parallel to the ground.
(Beginners may want to start by going only half way down.) (This motion should feel as
if you are sitting into a chair.)
3) With both feet firmly planted on the floor, the body should be lifted
back to starting position.
4) Repeat motion.
5) The knees should not be locked at the top of the motion and they should always remain
behind the toes.

IV) Pushups
1) Begin with the hands flat on floor and toes on floor.
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be almost parallel to the floor.
6) Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the
body will be parallel to the floor.
7) Return to start position.

V) Lunge
1) Begin with the left leg forward and the right leg behind.
2) The body should be lowered between the knees
3) The right heel will rise off of the floor.
4) Resistance and your weight should be focused on the front leg.
5) Continue to lower to a position where your front and back knees are at
a 90 degree angle.
6) Begin to raise the weight before your right knee hits the floor. Return to start position
and repeat. Don’t forget to perform this same exercise on the opposite side next.
7) Beginners may want to hold onto a stable object for balance.

VI) DB row
1) Begin with right knee and right hand on a bench or chair.
2) Left arm is hanging directly below shoulder with slight bend in elbow.
3) Pull left arm up to a position where the elbow is higher than the torso.
4) Left hand should be even with left hip.
5) Return to start position and repeat. Repeat on opposite side.

VII) Squats
1) Your feet should be just a little wider than shoulder width.
2) The body should be lowered to a position where the thighs are parallel to the ground.
(Beginners may want to start by going only half way down.) (This motion should feel as
if you are sitting into a chair.)
3) With both feet firmly planted on the floor, the body should be lifted
back to starting position.
4) Repeat motion.
5) The knees should not be locked at the top of the motion and they should always remain
behind the toes.

VIII) Upright row
1) Begin with knees slightly bent.
2) Torso is in upright position with shoulders pinched back.
3) With palms facing toward the chest, slide the hands up keeping them close to the body.
4) At the uppermost point, the elbows should be even with the shoulders while the hands
are slightly lower than the elbows.
5) Return to start position and repeat.

IX) Mountain Climbers
1) Begin in pushup position
2) Bend left knee, bringing left foot up even with right knee.
3) While returning left foot to starting position bend right knee, brining right foot up even
with left knee.
4) Continue to alternate this motion at rigorous pace.

X) Crunch
1) While lying on the ground, begin with the feet placed evenly on it.
2) Shoulders and head should also be resting on the ground.
3) Lift head and shoulders off ground to a point where stomach is contracted and low back
is still flat.
4) Return to start position and repeat.

Perform each exercise for 45 seconds.
Move quickly from one exercise to the next .
Work through the entire routine 1-3 times.
Total workout time for each completed routine will be approximately 9 minutes.

When physical fitness becomes a part of your life, you  will miss its absence.
Quick workouts are great way to get yourself off to a fresh start each morning of your trip.

I wish you healthy travels!

By: Jim Bompensa

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

As the New Year approaches, fitness resolutions are on many lists.  After another year of physical neglect many people will promise themselves to get fit.  This time they say it is for real!  For their sake I wish them luck and I hope this is not yet another year for empty promises.  As plans are set to fulfill this year’s fitness resolutions, I would like to stress the importance of setting a realistic plan of attack.

I live in New Jersey and this past week my town was hit with 24 inches of snow.  As I spent the day shoveling snow, I thought how great it is that I consistently exercise and that my body is prepared for tasks such as this.  Every year many people suffer heart attacks while shoveling snow.  This usually results from the fact that they have not exercised.  Their bodies are de conditioned and they are simply not prepared for the effort required.  Many people face a similar situation when they set their sights on fitness resolutions for the new year.  Despite having not exercised for quite some time, they work out at a very strenuous pace in an effort to make up for the lost time.  This is very dangerous and can have disastrous results!

Most people are out of shape or over weight because they have neglected their fitness routine for extended periods.  It took more than one week to reach this physical condition and it will certainly take more than one week to reach your ultimate fitness goal.  Please use sensibility and caution when returning to higher activity levels.  When a realistic plan is set in motion there is a much greater chance of following it through to the end.  Remember, the goal is to make changes that will improve your quality of life for the remainder of it.  This is certainly a situation where slow and steady wins the race.   Please follow my safety tips listed below when beginning your quest to be fit this year.

1. Start slowly
Consider walking or riding a bicycle at a comfortable pace for your first workout.  It doesn’t matter how long or short that walk or ride is.  The trick is to progress steadily from this starting point.  Progression may come in the form of adding one minute to each exercise session or trying to cover more distance in the same amount of time.
2. Seek professional advice
There are many knowledgable personal trainers who can assist you in setting a plan that will be most successful. Please be certain to check your trainer’s background.  Personal trainers are available who possess a bachelor’s degree in a fitness related field.  If your gym does not have degreed personal trainers on staff, be sure that the trainer you are working with is certified by a reputable association before meeting with him or her.
3. Use a heart rate monitor
The heart rate monitor is one of the most important fitness safety tools.  This device will tell you if you are working hard enough.  More importantly, it tells you if you are working too hard.
4. Set a realistic plan
It is very important to set a plan that takes into account your current fitness level and evolves as you progress.  Starting out too hard is very dangerous and failing to steadily progress will stall efforts at improvement.
5. Be honest with yourself with the commitment you can make
It is very important to design a fitness plan that fits into your lifestyle.  Many people make the mistake of promising that they will workout everyday.  When they miss a day, they feel as if they have failed and they quit.  The truth is that progress can be made when exercising as little as two times per week.  If you can only exercise two times per week, make that promise to yourself. Anything more is a plus.
6. Be vigilant
Consistency is the key to winning the battle for long term fitness.  This is why it is important to make an honest assessment of what will fit into your lifestyle.  Design your routine around that, and stick to it.
7. Seek support
Encourage a friend or loved one to exercise with you.  This will provide motivation for you as well as the other person.  It is hard to let down someone you care for.  When fitness is important to both people the commitment is even stronger.  It is also important to remember that safety comes in numbers.
8. Have fun
The best fitness routines are those that you enjoy.  You are more likely to stick to a program that includes activities that you enjoy.  You will also be more focused on the task at hand and less likely to suffer an injury.

If you follow these 10 tips you will give yourself the best chance at reaching your fitness goals and improving your life forever.

Good Luck!  Make this the year that you reach your physical potential.

By: Jim Bompensa

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

Welcome to 2010.  As we enter into this new decade, many are considering their resolutions for the New Year.  Most resolutions center on fitness or weight loss. It is important to remember that when someone fails to achieve their fitness or weight loss goal it is generally because their goal is not S.M.A.R.T.

S.M.A.R.T. is a great acronym to classify fitness goals.  It stands for Specific, Measurable, Attainable, Relevant, Timely.  This acronym hits all of the important aspects of a fitness goal.  In the list below, I explain each aspect and provide an example of a goal that fits.

Specific: To make a goal specific, you must focus in on exactly what you would like to accomplish.  For example, instead of saying I want to lose weight this year, be more specific.  I would like to lose ten pounds.

Measurable: Weight loss is a perfect example of measurable goal.  It is something that can be quantified.  Success can be charted and progress seen.  Losing ten pounds is measurable.   Weight loss can be easily measured on the scale.

Attainable: For a goal to be attainable, it must be realistic.  Set a goal that is challenging, but not overwhelming.  For example, when setting a weight loss goal, shoot for one to two pounds per week.  If you attempt to lose 30 pounds in two weeks, there is a very good chance you will not reach that goal.  You would be setting yourself up for disappointment and ultimately failure.

Relevant: A goal is relevant when it correlates to what your fitness routine is focused on.  If you are trying to lose weight, it would be a big mistake to set a goal to bench press 150 pounds.  A goal should be set to lose a certain amount of pounds or inches.

Timely: To make a goal timely, simply set a time table to achieve it.  If you would like to lose ten pounds, set a date by which you would like to achieve that goal.

Two examples of S.M.A.R.T. goals follow.

“I need to lose weight.  I would like to lose 10 pounds in 10 weeks.”
“I would like to run a half marathon this year.  I will increase my endurance by one half mile per week for 26 weeks.”

These goals are specific, measurable, attainable, relevant, and timely.

I wish you the best of luck in your fitness journey this year!

By: Jim Bompensa

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.