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Muscle conditioning refers to the section of the class where the emphasis of the workout is on muscle strength and endurance. Some workouts are entirely made up of muscle conditioning exercises eg: barbell classes. There is no cardiovascular component and the whole workout is strength and endurance based. Often smaller components are included in most classes such as abdominal training. In other class styles like swiss ball, or tummy, hips and thighs / sculpt classes, muscle conditioning is often 50% of the workout.
Many tools can be incorporated to elevate the level of resistance such as barbells, dumbbells, swiss balls, therabands, gym sticks, medicine balls and steps. However, we cannot assume that the intensity of the workout will necessarily be increased. There are certainly a number of factors which inter-relate to increase and decrease intensity effects. As as example, when resistance is added, the following compromises can be made:
- an increase in the momentum of arm actions as a result of carrying more weight (bicep curls are easier with an extra swing)
- a decrease of the distance of length of stride or range of movement. This is a fairly normal compromise which happens almost automatically in order to keep up the same pace eg. ½ or partial squats to keep up with the instructor. Also the lower body contains the largest muscle groups and hence when the range of motion is decreased, the workout intensity is also diminished significantly
However, when exercises are delivered by the instructor with the correct form and technique at the appropriate intensity and speed, then using resistance to provide intensity is highly effective.
Types of exercise that can be included in a muscle conditioning class:
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squats
push ups
tricep dips
bicep curls
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lunges
dead row
tricep push-ups
abdominal curls
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bench press
dead lift
tricep extensions
back extensions
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Muscle Balancing
Balanced muscle groups are absolutely essential for bio-mechanical stability around your spine. If one muscle group is stronger than its symmetrical opposite, then structural stress can occur. This is like a car which has bad wheel alignment. Eventually, one tyre will wear out much quicker than the other tyres.
Muscle imbalances often occur in people who predominantly use one side of their body more than the other in any activity.
This is one reason why many people’s bodies often break down. They tend to only use their dominant playing side and do not do any extra counterbalancing exercise, so structural stress eventually occurs.
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