Efficient and Effective Training

With today’s busy lifestyle, it’s important to find a training approach that yields effective results, fits into your lifestyle and as an added bonus is enjoyable. Here are 6 tips to steer you in the right direction with your training:

  1. Performing a number of exercises working large muscle groups such as squats with good technique at a challenging intensity  creates a positive metabolic and hormonal response, if it's fat loss that you are aiming for then moderate repetions 10-15 with short rest periods of not more than a minute are most effective. For increasing lean muscle then reps of 8-12 and rests of between 90- 120 seconds are generally best.
  2. Supersets involve two exercises performed back to back or with limited rest between.  Selecting the type of exercises mentioned above such as squats and press ups can further increase the metabolic response as well as increased  anaerobic and cardiovascular conditioning, by doing the exercises in this way with a lower body exercise followed by an upper body exercise you can create quite the logistical problem for your heart in where it sends your blood, many of our 'fittest' clients have been surprised at how challenging/ effective this form of resistance training is.
  3. Make sure that 99% of the time you train to an intensity that you can achieve with good technique. As rehabilitation professionals we see many injuries and compensation patterns that have been created over time with consistent poor form and/or going beyond fatigue. We have by design a fantastic and advantageous ability under these situations to find other muscles to take over from those that are exhausted, unfortunately eventually these poorly placed and mechanically disadvantaged muscles end up getting damaged. It is our experience that a hard work and determination can yield some stellar results in the short term but sadly lead to injuries and in many cases having to stop or reduce training in the long term.
  4. Warm ups – A good warm up should concentrate on preparing your body to more ably perform the exercises in you program with good technique. We recommend that you concentrate on releasing over active ( over facilitated ) muscles as recommended by your Personal Trainer and practice the movements in your program with minimal load. We strongly recommend against statically stretching tight muscles before exercise as these could well be underactive ( inhibited) and could create further compensation. A good example is the Psoas muscle a hip flexor that a lot people stretch as it's usually tight and yet when we test it we normally find it to be weak.
  5. Excessive cardiovascular exercise can lead to oxidative stress and adversely affect metabolism.  Interval training is an effective form of cardiovascular conditioning.
  6. Vary the workouts to provide the body with a shock to kit start your results and make the workouts more enjoyable.

 


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