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Resistance training tips

Monday, July 21, 2014

Over the weekend I had the chance to attend two more workshops held at the Y. I wanted to share some tips on resistance training that I thought were worth mentioning. If you have any questions or wanna know more, drop me a line:)
*Form over anything else. I know for most of us this is a no-brainer, but I hear more and more members of the Y talking about low back pain and joint pain. If your spine is not neutral, back is rounded, or shoulders are hunched you are going to pull something. Low belly drawn in, shoulders down and back, and head neutral at all times:)
*12-15 is a set. I am very guilty of not counting or loosing track of the rep I am on (mostly because I am watching my form). Slow and steady, no swaying- I see lots of this at the Y.
*To make things harder (for someone with a decent fitness base-working out 3-5 times per week 30 minutes or more, someone who has hit a plateau, or someone who is bored with their current routine, try changing the cadence of the exercises you are doing. For example one set of biceps curls at regular pace, and the next set at a rate of 10 counts up and 5 counts down. You should be able to do 4-6 in a minute. Felt the burn on that one:) Also try negative training: up regular pace and down super slow (3-5 seconds). This works really well with chin ups and pull ups. Pull yourself up and then slowly let yourself down. Use a band for assistance or it might work on the assisted pull up machine too. You could also try a pyramid to spice things up:) 12x at 85%, 10 at 90%, and 6 at 100%, then back to 10 at 90%. I'll be trying this one today:) The lat pull down is calling my name:)
*Xerball training was fun. My shoulders were spent by the time we were done. Holding 4 pounds in front of you for about an hour is a lot harder than it sounds:)
*The main thing with any exercise is to watch your form. As soon as your shoulders start shrugging up to your ears or your back rounds, you're done. You don't want to risk an injury. One gym workout is not worth it:) Especially since you want to be able to work out forever:)

Next up: TRX training! I am so excited about this:) I'll be sure to pass along any tips I learn:)

1997.5/2500 miles for the year!
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Member Comments About This Blog Post
    Very interesting blog - thanks for posting!

    I can't agree more ... the first one especially...
    I see this too in yoga, more rep or faster doesn't make it better. If you have the right form and alignment, everything is working together, building strength ... and in yoga too - endurance... allowing to hold it longer! One example that comes to my mind is chair pose... good alignment prevent stress on the lower back and build muscles in the legs AND core.

    Great job on the miles ... and running too!
    1122 days ago
    Good stuff. Thanks for the tips!
    1123 days ago
    Good tips....good form above all else.

    My new exercise philosophy is to change my mind set from exercising to practicing. I am "practicing" and "perfecting" my form to best lift heavy's more like a Kata in Karate
    1127 days ago
  • MSHEL7
    Thanks, great tips.
    1127 days ago
    1127 days ago
    This is so helpful - thanks
    1127 days ago
    Thank you for the tips - I just got into ST and I try very hard to make sure my form is correct, however I do not have a mirror at home, so I have to 'guess'. Very frustrating at times.
    I've never heard of negative training - I sure will keep that in mind.
    What exactly is the Pyramid used for?
    1127 days ago
  • JUNA89
    Thanks for the tips! emoticon
    1127 days ago
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