Maybe you’ve heard about compound movements. Or perhaps you’re trying to level up your workout. Compound movements are where it’s at. So, let’s get to it!
What are compound movements? Compound exercises work multiple muscle groups and move multiple joints at the same time. Popular examples include the squat and deadlift.
These movements are beneficial due to the fact that they load up various muscles and joints - all in one exercise. They also often transition into everyday movements. For example, when you’re vacuuming, you’re often reaching and squatting and lunging all in one go. You really use isolated movements in your daily life. In truth, not a lot of people do.
The Benefits of Compound Exercises
1. You’ll burn more calories.
The more muscles you engage and activate, the more energy is required. It takes less time to burn more. This also translates over into that after-burn. Even once your workout is complete, you’re body will be working hard to repair all those muscle fibers used.
2. It’ll improve your coordination.
Not that coordinated? Try out some compound movements. Squat and do bicep curls at the same time. Lunge and do an overhead press. Even just doing a squat, lunge, or deadlift on its own requires balance and coordination. It’ll work your brain and your body-spatial sense.
3. It raises your heart rate.
Sure, you could do isolation exercise after isolation exercise. But will you really sweat while doing simple bicep curls or hamstring curls? Likely not so much. Compound exercises will force your body to get pumping. You’ll notice your heart rate rise which is good for heart health.
4. It improves strength and flexibility.
Isolation exercises do this as well, but again, compound movements target more areas in one go. You’ll improve your strength and flexibility faster than you would with simple isolation exercises.
What Compound Movements Should You Try?
There are so many to choose from! But start with these basic ones to improve your foundational strength and flexibility:
Deadlift
Squat
Front Lunge and Bicep Curl
Reverse Lunge and Twist
Knees to Feet, with an Overhead Press
Overhead Press Seated on an Exercise Ball
Leg Extensions While Balancing in Plank on a Bosu Ball
Plank Rotations
Use Compound Movements to Progress!
These types of exercises can also help you mix up your workout to fend off boredom and keep things interesting! Try the exercises above out. Do they work your body in a different way?
And if you’re really unsure what you should be doing in the gym, contact NuLifeBalance today. Let’s get you on track toward reaching your goals and improving your life!