Why are compound exercises so effective?
Strength training leads to muscle gain. Muscle gain boosts the resting metabolic rate, therefore the more muscle mass you have the faster you will burn calories while at rest.
Not only will you boost your metabolism, but sculpted muscles will also be motivating and can appear pretty early on in your strength training journey. For example, I have a client who has been consistently doing Glow Fit classes two or three times a week for two months and she has been so pumped to see her muscle definition increasing while feeling leaner as well. “I have been blown away by the muscle tone that is happening,” Deborah explains, “I am excited to use my new strong biceps on the tennis court.”
There are different approaches to weight training. You can isolate one muscle group or do compound exercises that engage more than one muscle group at a time. Both ways will benefit you, however, compound movements are going to give you more bang for your buck. You will be burning more calories by using more energy to activate the multiple muscle groups. Another bonus is that when the mind is busy thinking about the sequences of the compound movement, the workout seems to fly by!
Lunges are an example of a compound movement, when you lunge you are activating your quadriceps, hamstring, and glutes. In Glow Fit classes we may add arm raises to lunges which further increases the muscle activation leading to full-body benefits. As well, coupling moves like squats with shoulder presses maximize the calorie burn because you are using two muscle groups within one movement.
Another benefit to highlight is that core muscles never stop working during these complex compound moves. Although we associate core work with the mat and consider it a specific, isolated period in your workout routine, this is not the case with compound movements. Some of the most effective ways to build core strength are through compound movements such as mountain climbers, side lunges with bicep curls, and front lunges with wood chops. The list is endless and they all will help strengthen your core along with the rest of your body.
Choose compound movement as a one-stop-shop for your body - it's the right fit for everyone and leads to a more radiant you.