MOTIVATION FOR THE WORKING MUSICIAN TO GET MUSCULAR
By Douglas Haddad, Ph.D.
A musician is like an athlete and must be in good shape to perform well. He/she must possess some level of physical and mental stamina during performance. As a musician, it is imperative to feel your best when practicing and playing out. When you are in the public eye, there is a pressure to look good and impress your audience.
Your presence on the stage provides you more incentive and motivation to stay fit. Many musicians have to maintain a high energy, charismatic personality to keep everyone drawn into their music, while others cater to different crowds and focus on more melodic music where concentration levels have to be spot on. Your work schedule may fluctuate day-to-day or week-to-week, but despite any inconsistencies, there is an equation that working musicians can use to obtain the best overall health possible.
SUPER HEALTH = Exercise well + Eat well + Sleep well + Think well
Many muscles in the body work to stabilize and move body parts while playing an instrument. For instance, guitarists have many muscles actively working in the pectoral region, shoulders, neck, biceps, triceps, forearms, obliques, back region, lower body (hip flexors, lower legs), etc. Pianists regularly utilize flexor and extensor muscles in the hand, forearm muscles, and lower back muscles. Drummers require a great deal of arm and leg strength, while cello players need overall upper body strength.
Exercising benefits the human body in many ways both physically and mentally. Provided is a customized exercise program for all musicians to help best develop the major muscle groups of the hands, forearms, arms, back, chest, legs, and abdominals. These are short, intense workouts that are a three time a week exercise routine. Realizing that a musician does not want to risk injury to his/her hands, this is a low risk, high repetition per set weight training program complimented with a 15-20 minute cardiovascular training program to help reduce body fat and strengthen the heart.
TYPE OF EXERCISE: Weight training that is short and intense WHEN: 3 days a week ROUTINE: push, pull, & legs DURATION: 45 minutes per day
• If it is affordable, put a quality gym into your home.
• Workout incognito to clear your mind and stay focused.
• Having a personal trainer can suit you well to reach physical fitness goals quicker and easier.
• Find out when you have a consistent free hour where your energy level is highest (morning is ideal).
• FEMALES: 3 sets/exercise, 12-15 reps, 75-85% failure on last 2 reps
• MALES: 3 sets/exercise, 12-15 reps; 80-90% failure on last 2 reps
DAY 1 Push (exercises that push away from the body)
DAY 2 Pull (exercises that pull towards your body)
Warm up - 50 small arm circles to front & rear
1) Seated lat rows
2) Seated dumbbell curls
3) Seated lat pulldowns
4) Seated preacher curl
5) Low back extensions
a. machine
or
b. 45 deg. torso bench holding circular weight on your chest
DAY 3 Legs
Warm up - 50 bodyweight squats
1) Squats/leg press (if you haven’t developed good form w/ squats, try leg press)
2) 100 jump ropes (1 set)
3) Lying leg curls
4) Leg extensions
5) 100 jumping jacks (1 set)
6) Step ups (alternate legs on 18 inch box)
7) 50 jump ropes (1 set)
8) 50 jumping jacks (1 set)
Cardiovascular training
• 3 days a week of mind-clearing cardio is a big stress reliever for 15-20 minutes after resistance training
• Always leave each cardio session having broken a sweat
If you like to jog:
• Jog with proper form
• Heel to toe, heel to toe
• Keep your head and chest up