WO Magazine Fall 2013 | Page 66

REGULARS Fitness BY: GARRY BLAIN PHOTOS: JASON DWYER It’s fall, alright! Raking leaves, shovelling snow, skiing and skating all might be activies on your schedule. What exercises safely prepare your body for these challenges? Many of the machines at the gym are designed to work one set of muscles over a single joint – for example, leg extensions work the quadriceps. These are called isolation exercises. Other exercises, known as multi-joint or complex exercises, work a number of muscle groups over several joints – for example, moving lunges with a one-arm row. Both have their benefits, but multi-joint exercises reflect the everyday movements we perform and they encourage the development of a strong core. They are key in maintaining a healthy body. THE VICE Exercise: Isolationcalorie BURN limited Allows exerciser to target one specific muscle group. Calorie burn is limited. Can’t significantly elevate your resting metabolic rate (RMR); therefore, fat loss is limited, both during and after workout. Hampers normal biomechanical functions, developing muscle inequality and joint instability. Isolation E unengagexercise: d CORE Calorie burn is limited. Allows for stabilization of joints using machine seats and padding, but often does not encourage core engagement. Exercise: Complex MOVEMENT natural THE VERSA Works several muscle groups at the same time, shortening workout span. Burns more calories and helps increase your resting metabolic rate, resulting in increased fat-burn and supporting more effective weight loss program. Risk of injury is significantly lower during complex exercises. Complex QUICKEExercise: R workou ts 64 | whiteoaksclub.com | fall 2013 Develops strength and a fit body with safer patterning for daily movement. Since the body isn’t stabilized by machines, the engagement and development of exerciser’s core strength is encouraged.