Music is a great motivator for me. I downloaded alot of uptempo disco songs to my iPod and I know how long I've worked out by the order of the songs. It helps when doing cardio (which I find boring) and strength training. Of course, I don't blast the music. I listen at a volume that's loud enough for me to hear the music (and any extraneous street noise if I'm exercising outdoors). I just remember to use common sense and do what works for my body and fitness level.
Actually, most of this information is just as easily crossed over to any form of workout. Just because the examples are given based on someone with a gym membership / fitness center / home gym does not make them inapplicable to other scenarios.
Those who do strength training at home with dumbbells, resistance bands, towels, or even with no weight at all can do well by slowing down the motions. Just a simple pushup or abdominal crunch, for example, can be done fast and jerky or slowed down. When we slow it down, we can FEEL the increased effort it takes to control the motion.
Those who walk or jog or run outdoors can do intervals just as easily as those on gym cardio machines.
Even supersets can apply just as well to doing strength training at home - by picking multiple exercises that work the same muscle group.
5/24/2012 2:16:16 PM
Really people? "Turn up the music" is an expression.
I don't think they want you to injure yourself by listening to your music crazy loud - they're just encouraging you to use music as a motivator.
The 2-4 count is why I quit doing this training class at the Y. Everything was done to loud music and way too fast. I felt like I was slinging the weights around more than carefully lifting them.
5/21/2012 10:56:36 AM
at 71 i have worked out forever. i have done everything. none of it's easy. i work out 6 days a week. i stick to a program about 4 to 6 weeks before changing it. 3 days a week i ride the exercise cycle for 15 minutes, 1 minute as hard as i can go, 1 minute moderate speed. i then do 9 yoga stretching exercises. next is 20 minutes of interval training with db, kettlebells, and jakes tower. i do another 9 stretching/yoga exercises. the other 3 days i do the 15 minute ride and then 33 yoga/stretching exercises. i have been within 10 lbs of the same weight for 30 years, with 13% fat. no matter what anybody says, it's not easy and it gets harder every year.
5/21/2012 10:33:20 AM
This article should have explained the concentric phase of muscle work is contraction or shortening of the muscle. Eccentric is elongating of the muscle. For example, when one does a bicep curl, you are contracting the bicep, but elongating the triceps muscle. To isolate & sculpt certain muscles you should be aware of contraction/concentric or elongating/eccentric movement and time them as such for a enhanced benefit.
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