Sunday, February 7, 2016
Well I just heard what’s the newest fad of fitness trends. Can you guess?
Single Dumbbell workouts!
Wow! I’ve been doing it for years at my fitness classes. All the Dynabods would agree that doing a multi-functional workout with a single dumbbell not only works your major muscle groups but also activates your core stabilizer muscles.
Single Dumbbell workouts would be considered specialized Functional Training – the meat and potatoes of my classes. This not only improves your strength and mobility but carries over into better posture and control as you have to isometrically maintain stability while working the other side of the body.
And for those that do make it to my classes know, you need to use a heavy enough weight to make it worthwhile. I usually only bring 5 or 10 lb dumbbells at my first class of the session and hide them off in the corner – lol.
Most of the newbies are surprised at what they can do when they take on a “can do” attitude and stop thinking that they “can’t” do that weight. Of course safety is always number one priority, and when using a heavier weight maintaining the load throughout the motion is much easier on the body. With a heavier weight there is less jerking and snapping of the joints, and thus, less chance of injury.
Plus you build strength rather than just go through the motions. I like to use the example of painting a ceiling, you can do it for a long time and your shoulder gets sore. But you didn’t strengthen the shoulder. It’s just like going to the gym and seeing someone grab that 10 lb weight and rattle of 20 reps while chatting to their buddy. A total waste of time!
Use of Single Dumbbells helps your body learn to adapt. This neurological adaptation brings a natural progression of your fitness abilities. You activate more muscles fibers while concentrating form. It has been a staple of my workouts for years!