September 24, 2017

Master Exercise Form

Get Fit Quick Tip:

Form matters!

Master proper exercise form for an effective workout. Learning how to execute an exercise safely is paramount, and that means learning proper form. This means you should know what muscles you’re working with the exercise and why it’s important to your fitness program.  Here’s how to begin:

Maintain proper spinal alignment during the entire set.

Stabilize your core throughout the range of motion.

Master the exercise without weight first.

Control the entire range of motion on each rep.

 

SLOW DOWN your strength training!

Get Fit Quick Tip:

SLOW DOWN your strength training!

To get the most out of your strength training workout, slow down your pace! Complete the exercise at a pace where you’re able to stop the exercise at any point. Controlling the weight is key to overloading your muscles. A slow pace extends the time your muscle is under tension. Try lifting the weight for 2 seconds and lowering the weight for 4 seconds for starters.

 

*Consult your physician before beginning workout.

 

 

Ask A Pro by Chanda Fetter

Top 3 Fitness Questions Answered!

Should I always push to my limit when I’m doing cardio? Actually doing this could help you hold on to fat rather than burn it. Research tells us that training around 75% of our MHR is best for the body to use its fat as fuel as opposed to its sugars. If you work in your anaerobic zone every time you do cardio you’re body will hold onto its fat. Carbohydrates fuel anaerobic activity (85% and higher), whereas fat fuels aerobic activity (70-80%). So give yourself permission to back off and enjoy the activity more, you should feel energized after your session, not ready for a nap and craving carbs, which will in turn sabotage your workout.

Will doing abs give me a flat stomach? Not exactly. Having a flat stomach is more about body composition (the ratio of body fat to lean mass) than it is about the size of your abdominal muscles. If you want to have lean abs, then up your cardio and weight training in order to burn more fat while also reducing your caloric intake. It has been said that weight loss is 80% what you eat and 20% exercise. For best results, address your diet and do core training so when your fat goes away you have the sculpted abs you’d like.

Can muscle turn into fat?  No it can’t, in fact what’s actually happening is when you become less active your muscles atrophy (shrink). When this happens your body’s metabolism slows down so you do not burn as many calories therefore you start to add new fat. It’s not muscle turning into fat, but rather muscle wasting and fat being put in its place. Activity and a proper diet full of foods that provide fuel are necessary in order to look and feel your best, there’s just no way around that. Life can be a lot of fun when you have the energy and functional ability to enjoy it!

Chanda Fetter
IM=X Pilates, Owner
www.imxsb.net