Levels of Exercise

To follow up to last post Where to Start, I thought I would introduce you to levels of exercise.

First according to Aerobics and Fitness Association of America there are five questions to ask when deciding which exercises are appropriate for which clients. This is for personal trainers and fitness instructors, but can also be applied for those who are training.

1. What is the purpose of the exercise?

2. Are you doing it effectively?

3. Does the exercise create any safety concerns?

4. Can you maintain proper alignment and form for the duration of the exercise?

5. For whom is the exercise appropriate or inappropriate?

Now on to exercise levels. This will help you to decide what level you should be performing an exercise if you are not working with a trainer.

Level 1

Isolate and educate. This level is usually performed with contact of the floor or bench and no resistance. Very safe and minimal risk of injury.

Level 2

Isolate and educate. This level the body is still stabilized as in sitting, but now there is addition of resistance using a machine, weights, resistance bands.

Level 3

Addition of functional training positions. This means going from sitting to standing.

Level 4

Here you combine resistance with increased functionality.

Level 5

At this level demands are placed on balance, muscular fitness, coordination and stability. This is achieved by incorporating multiple muscle groups and joint actions.

Level 6

This is the hardest most challenging level of exercise. Here you would add elements of speed, resistance, balance and functionality.

Now if this didn't make any sense to you, below is an example of an exercise that works the same muscle in different levels.

Working the front and side of your shoulders:

Level 1: Frontal arm raises done while seated

Level 2: Frontal arm raises done while seated with weights

Level 3: Frontal arm raises done standing with weights

Level 4: Frontal arm raises done standing on a BOSU

Level 5: Frontal arm raises while doing squats

Level 6: Frontal arm raises while doing squats on a BOSU

Just remember that when you are starting out you can still get a great workout even without adding weights or balance. It's important to keep proper form than to load weights and become injured. So if you are not able to do pushups, for example on your toes, start on your knees, or in table top position. You can even do them standing along a wall. It's not about what everyone else is doing, they are all at different levels, it's about doing what is best for you and challenging yourself safely.

Happy exercising!