JUST like your children’s ninong and ninang, weight-watching is nowhere to be found during the holidays, as most indulge themselves with the tempting flavors of the season with reckless abandon. There’s nothing wrong with that—as long as your urge to burn off the calories is as strong as your desire to partake of all that Yuletide yumminess. If not, let’s just say all the pastas and barbecues will go straight to your arms; the leche flans to your chin; the muffins to your muffin tops, and the sweet hams to your, well, hams.
Working out, even the simplest routine, is nice and all but, as I always preach, functional training is the right way to go. In a manner of speaking, if aesthetic gain is just the tip of the iceberg, then the benefits of functional training—from a greater sense of balance, core strength, dynamic movement training, etc.—are the rest of it.
Through this discipline, the muscles one uses in everyday life are trained for functional purposes. Let’s say a photographer goes to the gym and does a 150-kg bench press. It’s not like he carries around a heavy camera for him to work out his arms like that. In functional training, center of gravity and body control, among other things, are focused on via routines with specialized tools (which I will discuss in future columns) that greatly help one in his or her everyday functions. Also, it’s worth noting that in functional training, there’s no target muscle for a particular workout, because every part of your body is involved in all of the routines. Thus, the improvement is holistic.
One such tool is the balance trainer BOSU, which stands for Both Sides Utilized. Invented by David Weck in America in 2000, this tool is an air-inflated half ball that can carry up to 300 lb.
It is attached on to a sturdy rubber base. There are literally hundreds of routines that can be done with this tool, from stepping on it, jumping on it, or turning it upside down, among others.
Available at The Finix Corp. in Serendra, Bonifacio Global City, the BOSU balance trainer is a compact tool, so storage is not an issue. That’s why there’s no need to run to the nearest gym because these workouts can be done at the comforts of one’s home:
Dynamic warm-up
A RULE of thumb in training is the proper warm-up. In using the BOSU balance trainer, the warm-up routines are not just simple stretches and squats but a dynamic exercise involving the tool itself, which includes lateral movements, squats and planks with leveling. The first one is on a slow pace, the second is moderate, and the third involves the grounding principle or jumping. The goal of this warm-up routine, other than to condition the body, is to acclimate it to the dynamic surface and height of the BOSU, practice mounting and dismounting safely, and activate core for stability and multi-planar movement.
Squat progression (lower body strength)
STANDING on the BOSU works great on one’s sense of balance. Tantamount to adding plates on a barbell, a form of progression in this exercise is the simple raising up of the arms for added challenge. There’s also a visual kind of progression where one just has to look at his sides, making the routine tougher and, consequently, the results more effective.
Squats and lunges with weighted ball
Aside from the BOSU itself, there are other tools included in the program, such as the BOSU weighted ball, which weights 4 lb; and the BOSU ballast ball, which has a maximum weight limit of 300 lb. Just step on the BOSU balance trainer, squat while holding the weighted ball, then put one foot on the ground then squat, still with the ball on hand. The kinds of leveling include first, simple squat; second, jumping on the tool with the ball in hand; and, finally, jumping while tossing the ball.
Push-up on bosu balance trainer
SIMPLY apply the principles of push-ups on the BOSU turned upside down. Mind your core muscles.
Core strength with weighted ball (external stimulis)
SIT on the BOSU while lifting the weighted ball above the head, parallel to the knees for more balance challenge. The level of progression includes the reduction of contact points, meaning the lifting the foot on the ground.
Hip bridge and hamstring curls
REST your back on the BOSU with your hands on the floor. Place your foot on the ballast ball, then using your feet, roll it toward your abdomen.
There’s no excuse to not being fit and healthy because it just boils down to your will. That said, it is important to go through the Christmas season with a healthy mind-set. And one should also always keep in mind that improved aesthetics are just secondary to good health. Burn those fats not just to look good, but also feel good and be healthy.
With JT Nisay