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Balance & Stability
Balance and Stability are best kept secrets in the personal training industry for their ability to rapidly burn fat while it looks like you are just standing in place.
Bosu Ball
Bosu Ball
A bosu ball is incredible for challenging balance and restoring ankle and foot function. As we get older, most people stop challenging their balance and it becomes imperative to restore function. Bosu is perfect for restoring balance.
Can be purchased from Amazon and many sports good stores. This link redirects you to BOSU's website.
Stability Ball
Stability Ball
A stability ball offers the versatility of challenging the nervous system in ways that nothing else will. It helps to restore stability throughout the entire body when used as a base of support while using dumbbells or performing a variety of movements.
Can be purchased at department stores, Amazon, sporting good stores, etc. This link redirects you to BOSU's website.
Weights
Strength training is king of anti-aging. Nothing else even comes close and the other benefits have inspired scientists to write tens of thousands of scientific journals. Your training should always challenge your muscles and short of owning a barbell, these are two of my favorites.
Dumbbells
Dumbbells
Dumbbells are a fantastic tool for challenging the resistance of movement in a lot of different ways simply because they are so easy to hold. Required sizes will change from individual to individual over time the stronger you get. However, to start off, I would recommend:
Women: 2.5lbs, 5lbs, 7.5lbs, 10lbs
Men: 5lbs, 10lbs, 15lbs
Its good to go heavier as well, but in the beginning, learning how to move properly/safely, is more important than how much weight you can move.
Can be bought on Amazon or even found at your local department store like TJ Maxx, Ross, Walmart, etc. in their sporting goods.
Kettlebells
Kettlebells
Kettlebells are a phenomenal tool when it comes to full body training. They are extremely versatile allowing for a wide range of different movements to take place from ballistics, to slow grinds (yoga looking movement), to relaxing and snapping like a whip, similar to fighting. Kettlebells are great for both strength and endurance (cardio) and can be done without ever taking a step. When selecting kettlebell sizes, it is important to remember that the kettlebells are meant to counterbalance the weight of your hips + the tension provided by the muscles that move them. Recommended weights are:
Men: 16K, 24K, 32K (35lbs, 52lbs, 70lbs, respectively)
Women: 8 - 10K, 12K, 16K (18 - 22lbs, 26.5lbs, 35lbs, respectively)
Kettlebells are very popular and can be found at your local sporting goods store, department stores or more. However, use judgement when purchasing them as sometimes, the handles can be very rough or the weight can be too light. More professional grade kettlebells can be bought through:
Stepper Platform
Stepper Platform
Steppers are great for just about everything lower body related and for perform cardio in a small space. The versatility of height allows for a variety of movements that become invaluable.
Sold on Amazon
The following three are great for travelling or even having at home:
TRX System
TRX System
Exercise Bands
Exercise Bands
This link will redirect you to www.TRXTraining.com
These can also be purchased at your local department store in their fitness section.
Yoga Blocks
Yoga Blocks
This link will redirect you to www.TRXTraining.com
These can also be purchased at your local department store in their fitness section.
A touch of personal therapy
Foam Roller
Foam Roller
Maintenance comes in many forms. Aside from exercising the body, we must also relax muscles that get stuck in a contraction. A foam roller is a great way for targeting those muscles until such time as a professional massage/manual therapist can take the time to target it.
Can be purchased at many department stores, ordered online and much more.
This link will redirect you to the TRX Training website
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