A Whole New Language - What is a Perfect Squat?

The last eight months have brought a whole new language into my life. Below are just a few of the many new words (and exercise movements) that I have learned as part of this adventure. In the future I hope to share about strength, flexibility and/or endurance exercises, as well as the kinds of workouts that specifically enhance cardiovascular health. Again, these are all new concepts to me...and the subject of future posts. So back to the new words....

New Words/New Exercises/New Way of Thinking
Plank or Side Plank
Cobra
Squats or Sumo Squats
Push-ups and Sit-ups (thank goodness for some familiar sounding words)
Nu-Step
Lunge
Intervals
Elyptical
Lats and Lat Pull-Down
Bear Walk
Crab Walk
Biceps, Triceps and Qaudriceps (familiar words, but what the heck are they?) 
Core
Push the Car
Steps

Not only are all these new to me, but the exercise groupings, the parts of the body impacted as well as the latest workouts are each gaining familiarity. With each new training, I learn something entirely new. I also use different techniques to incorporate this new learning into my own workout lexicon. For instance, every so often, my colleague Deb and I repeat all the arm and leg muscle groups addressed in our strength building sessions - the triceps, biceps and quadriceps. We repeat them out loud, and point to their locations on our bodies, in order to remember them. We tell each other which muscle is impacted by each water aerobic exercise. It's like learning essential math facts in the first and second grades. Practice and rehearsal are absolutely key to remembering!

A training concept stressed by my health coaches relates to the importance of refining each movement so that it is "performed perfectly" - such as a "perfect" squat or a "perfect" lunge. Each trainer works with us individually to demonstrate the proper, or rather perfect, movement, and to refine that movement for the biggest and best impact. Indeed, one of my trainers will not count a movement if it is not performed perfectly. (Perhaps this is unfair to the neophyte exerciser?)

Another way to extend the impact of exercise, is to seek ways to actively integrate this new language into my life, making it immediately relevant. In my work at a regional performing art center I discovered two photos that reminded me of SQUATS - a new movement I had learned in Trim & Fit, and refined in my group workouts. I shared these "Perfect Squats" with my exercise colleagues. Below are the photos of members of the Alvin Ailey Dance company performing perfect sumo squats in their performance of Revelations!

Submitted on Sunday, January 2, 2011.

Perfect Weighted Squat

Multiple Sustained Perfect Sumo Squats