May
31
31
Total Gym Exercises: Tom’s Weekly Tip – Progression of Upper Body Sequence
Hey all, Tom here. My rehab journey has been good to me so far. I’m feeling stronger and getting my leg back to normal function with the help of some physical therapy and my Total Gym.
I know it’s Memorial Day, but try squeezing in today’s workout before heading out to enjoy your day off. This week I progress from last week’s upper body sequence by adding static equilibrium exercises into the mix. Static equilibrium is like holding weights in the air and then working out with them. Tough stuff ! Watch the video and try it out.
I want to hear from you. What did you do to stay active this long weekend? Leave us a note below…
Greetings, I am a 70 year old male. It has been my practice to work out with the weights since in my late 20′s up until 2004 when it became impossible for me to work with the iron. I have all kinds of back problems that have necessitated many surgeries both open and laser. I still have excruciating pain in hips and legs. However, I still want to keep the belly off! I’m looking for help in putting together a workout on my Total Gym that will help me go from one excercise to another without a whole lot of getting up and changing things. Can anyone help me? I sure miss working out regularly even at 70. Right now, I hate the way I look after so many years of being able to walk on the beach with a little pride.
Thanks,
Earl,
Thanks for writing in. We applaud you for living such a healthy life but are sorry to hear about the pain you’ve been experiencing. I am not authorized to recommend specific Total Gym exercises for you based on my limited knowledge of your medical conditions. Your doctor and/or physical therapist can help recommend specific exercises based on your current condition. Many physical therapists already have Total Gyms in their clinics that you can train on. However, I can send you to a few websites that you can utilize to create your own convenient workout that minimizes equipment changes. Visit http://www.efisportsmedicine.com/home/education/exercise-library to view the Total Gym Exercise Library with a variety of upper and lower body exercises. You can also look into purchasing one of our Total Gym GRAVITY workout DVDs that offers fluid progressions from exercise to exercise. You can find GRAVITY DVDs at http://www.efisportsmedicine.com/commercial/product-line/dvds. Again, we recommend you check with your doctor first before starting your new Total Gym exercise regimen.
I hope you feel better soon.
Take care,
Tom
I just got the total gym for Christmas and love it but I have a question I am skinny and was wondering what exercises to do to help gain muscle and help build appetite please help!
Congratulations on your purchase of a Total Gym! You’ve now joined the millions of faithful Total Gym users around the world! To answer your question, building muscle requires a combination of diet and exercise. Men’s Health magazine published an article on how to build muscle through a specific diet regimen (sample meal plans provided) and weight training – which you can conveniently do on your Total Gym at home! The article recommends 3 to 4 days of total-body weight training to achieve your goals. Here’s a link to the article: http://www.menshealth.com/weight-loss/build-muscle.
The American College of Sports Medicine recommends the following frequency for weight training depending on your fitness level: A.) It is recommended that a frequency of 2-3 d/wk be used for novice training (when training the total body each workout). B.) For intermediate training, the recommendation is similar for total-body workouts or 4 d/wk when using an upper/lower body split routine (each major muscle group trained twice per week). C.) For advanced training, a frequency of 4-6 d/wk is recommended. Muscle group split routines (one to three muscle groups trained per workout) are common enabling higher volume per muscle group. Hope this helps!
I JUST GOT THE TOTAL GYM TODAY, TOOK IT RIGHT OUT OF THE BOX, HAD SOME ISSUES GETTING ALL THE ACCESSORIES ATTACHED BUT I DON’T FOLLOW INSTRUCTIONS SO WELL. I ABSOLUTELY LOVE IT SO FAR, TODAY I HAVE USED IT FOR ALMOST15 MINUTES. I NEED TO LOSE 40 LBS. AND PLAN ON DOING IT WITH THE TOTAL GYM AND EATING RIGHT. I TOOK A PIC OF MYSELF TODAY AND WILL DO SO EVERY 3 WEEKS JUST TO COMPARE. IT’S A LITTLE HEAVY SO IT’S WAS NOT CONVENIENT FOR ME TO GET IT UPSTAIRS IN MY OFFICE. OTHER THAN THAT, I” SEND YOU MY PIC EVERY 10LBS OF LOSS.
Shulamis,
Thanks for writing. Your enthusiasm for getting back into shape is fantastic; we wish you the best!
Feel free to send your weight loss pictures to TotalGymBlog@totalgym.com or post your pictures and weight loss to date on our Total Gym Facebook page http://www.facebook.com/totalgym.
Good luck with your Total Gym training.
Cheers,
Tom C