Supercharge Your Workout with EC's

One Muscle at a Time

Try lifting a heavy box sometime by just using one muscle. It is impossible
because many muscles are required to lift, carry and move a box.
To create movement, your body works in muscle combinations. In this
example, the muscles of the upper and lower body must coordinate their
efforts to efficiently lift the box. The latest trend in fitness training
is Exercise Combinations (EC's). The nice part about EC's is they use one
exercise to work multiple muscles versus using one exercise to work one
muscle. This makes EC's more time efficient and effective at building a
really strong body. EC's better prepare your body for hard work and play
because they provide gains in strength, balance, stamina and flexibility.

The Limiting Factor

Your heart along with the rest of the cardiovascular system is always
going to be the limiting factor when it comes to working and playing hard.
Your muscles can only function if they have an adequate blood and oxygen
supply. If your muscles run out of oxygen, they quickly become inefficient
and fatigue sets in. To create a strong body that can go the distance
requires training your heart and the rest of your body simultaneously.

Exercise Combinations have become very popular in the athletic world
because they can be designed to mimic a specific sport. They have also been
used by nurses and firefighters alike to mimic lifting and the carrying of
patients and victims. EC's create a high demand on your heart providing the
necessary cardiovascular training benefit.

What Are Some Good Exercise Combinations?

Simply, exercise combinations are single muscle exercises that are
combined to form more dynamic whole body exercises. They are excellent
strength, balance and stamina builders. Let's take a look at three good
examples:

1. Lunge and Twist/Press

Here is an excellent EC that uses lower body, upper body, core and
cardiovascular components. Perform a walking lunge with a medicine ball or
dumbbell in your hand. Either press the weight or do a left/right turn as
you perform the lunge. Make sure to breathe properly because this EC creates
a high demand on your cardiovascular system.

2. Squat, Hammer Curl and Press

Again, this EC works the upper body, lower body and cardiovascular system
components. Take two dumbbells and let them hang at your sides. Perform a
squat making sure to limit your knee bend to 90 degrees. Keep your head up
and back straight. After return to the starting position, hammer curl to
the shoulder and then military press overhead rotating the weights until
your palms face forward. Make sure to keep your elbows slightly bent at the
top. Return the weights to your shoulders with palms facing inwards.
Reverse hammer curl to the starting position. Make sure to breathe properly
because this EC creates a high demand on your cardiovascular system.

3. Squat Thrust and Push-ups

This EC provides a high cardio, core strength and upper body demand.
Stand with your feet hip width apart. Place your hands on the floor in front of
your feet. Thrust your legs and feet backwards landing in a push-up
position. Perform a push-up and then immediately thrust your legs and feet
back to the starting position. Stand-up straight and prepare to place your
hands on the floor again and repeat.

Add several sets of these Exercise Combinations to your current workout
and see how easy it is to supercharge your body.