Personal Fitness Professional - March 2008 - (Page 30)

[ EXERCISE SPOTLIGHT ] VERSAFIT LOG EXERCISES The VersaFit Log is intended for dynamic training exercises of varying difficulty. The unique design of these bags develops the grip strength of the user’s hands while simultaneously targeting the muscles of the core, torso and lower body. These exercises are appropriate for users of multiple skill levels and can be performed in numerous training environments. The bags are available in 10- to 50-pound sizes. It is recommended that users start with a 10-pound bag and progress to heavier bags only when deemed proficient by a certified trainer or coach. TRAINING TIPS • Incorporate the VersaFit Log into your resistance training up to three times per week. Allow 48-72 hours of recovery between sessions. • Perform three to four exercises during each session with eight to 15 repetitions per set. • Beginners should start with one to two sets of each exercise, while more advanced/proficient users should incorporate three to five sets per workout. FRONT RAISE START: Grasp the side handles of the VersaFit Log with the hands. The feet should be shoulder-width apart with a slight bend in the knees ACTION: Slowly raise the log to shoulder level. Avoid raising it above the shoulders to reduce the stress on the shoulders. Pause briefly, and then return the arms to the starting position. BICEP CURL START: Grasp the top of the log while standing with the feet shoulder-width apart and a slight bend in the knees. Maintain an upright torso, and look straight ahead. Keep the upper arm stationary beside the body. ACTION: Curl the arm, bringing the log up toward the chest/shoulder. When the bicep is fully contracted, pause briefly, and then extend the arm back to the starting position. 30 Exercises designed by Robyn Quattlebaum, NSCA-CPT, NASM-PES MARCH2008 · WWW.FIT-PRO.COM http://WWW.FIT-PRO.COM

Table of Contents for the Digital Edition of Personal Fitness Professional - March 2008

Personal Fitness Professional - March 2008
Letter from the Editor, Writers
Current Controversies
Maintenance of Weight Loss: What Does it Take?
Creating Community Programs
Winning the Talent War
Pilates Made Simple
Mark Your Calendar
Climbing the Corporate Ladder
Exercise Spotlight
Product Profile
New on the Market

Personal Fitness Professional - March 2008