Advertisement -- Learn more about ads on this site.


    CONFIDENTLY_FIT   146,931
SparkPoints
100,000 or more SparkPoints
 
 
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!
SHARE
  Member Comments About This Blog Post:

JULIA_RUN2SMILE 7/27/2014 3:36AM

    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!
Julia

Report Inappropriate Comment
LYNNIERN 7/25/2014 8:05AM

    Good stuff. Thanks for the tips!

Report Inappropriate Comment
GETSTRONGRRR 7/21/2014 7:22PM

    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 weights....it's more like a Kata in Karate

Report Inappropriate Comment
MSHEL7 7/21/2014 11:15AM

    Thanks, great tips.

Report Inappropriate Comment
KATELJM 7/21/2014 10:01AM

    emoticon

Report Inappropriate Comment
FORZACHANDMATT 7/21/2014 9:37AM

    This is so helpful - thanks

Report Inappropriate Comment
TATERCAT 7/21/2014 9:25AM

    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?

Report Inappropriate Comment
JUNA89 7/21/2014 9:05AM

    Thanks for the tips! emoticon

Report Inappropriate Comment

Add Your Comment to the Blog Post


Log in to post a comment.
 


Other Entries by CONFIDENTLY_FIT