Feb 01 2013
Thanks for your feedback and your questions I had a great response! The questions being answered in this blog are following on from my previous blog The World’s Simplest Workout Plan for Beginners Read on for your answers to further improve and invigorate your training…. 1. What about swimming…
Thanks for your feedback and your questions I had a great response! The questions being answered in this blog are following on from my previous blog The World’s Simplest Workout Plan for Beginners
Read on for your answers to further improve and invigorate your training….
1. What about swimming or aqua aerobics rather than weights? Swimming is great if you want to increase your heart & lung function but as a weight-loss tool (unless you’re heavily overweight), it is highly in-efficient. Swimmers have such great physiques as they are in the pool all the time: 8 hours per day 7 days per week. As for ‘aqua,’ unless you currently have an acute injury and need gentle low impact movement to rehabilitate I would not recommend this class! There is insufficient resistance and not enough physical exertion.
2. Which weights should I be using when choosing an exercise? Your body adapts to frequency & work load (weight). You need to choose a weight that you can complete the desired repetitions (reps) for the first set, and then fail to complete all the remaining sets with the appropriate technique. For example, if you are to perform 3 sets of 10, in total you may only accomplish 22 reps. Next time you visit the gym, try and beat this rep number to gauge your progress. Once you can complete all 30 reps, increase the weight by 5%. Some people get self conscious about not being able to complete all sets of any exercise, or dislike the thought of others seeing them struggle: ‘A World Champion never finds training easy, only losers do.’
3. Does technique really matter when performing an exercise? Poor technique will cause you to overuse the wrong muscles and underuse the right ones. You can seriously injure yourself at the gym if you don’t know what you’re doing.The quickest way to injure yourself in the gym is to lift weights that are too heavy or repetitively with poor technique. The value of an expert teaching what you should be doing is invaluable. Many gym members use booklets from magazines such as Men’s Health. However, that’s like turning up to a rugby match having never played but having read a newspaper article on the All Blacks in the changing rooms!
4. How do I warm up for a gym session? Not by running on the treadmill or using the cross trainer. A warm up should get the blood flowing to the specific muscles you are using during that workout. So, if you are bench pressing, perform a couple of of bench press sets at a lighter weight until you are warm. Not only does that help prevent injuries, it will also get you psychologically ready for the task before you. I would also recommend using the foam roller if you are sore, tight or performing movements where good mobility is needed, such as a full depth squat.
5. Is there any gym kit that you would see as essential when training? There are many pieces of kit you need if you are to succeed in your training. I’d say a digital watch is the most essential piece of kit. You cannot progress at any form of physical activity without monitoring the length of your rest or exertion. The optimum rest period is up to 60 seconds after a complete set of exercises/reps as per the exercise programme in my last blog. Remember going to the gym for an hour twice a week is only 1% of your whole week. Time chatting to your gym buddies and filling up your water bottle decreases this precision time even further!
Thank you for reading. If you have any further questions or feedback why not join our Facebook page and we will get back to you soon!
You can also schedule a complimentary Health & fitness Consultation with one of our personal trainers in Moorgate, London call us on 020 8166 5110 or complete the Free Health Review & Fitness Assessment form on the Personal Training page on this website.
Hang onto those New Year resolutions…
Salman Kassam Pn1 iTS BCT
Office: (+44) 208 1665110