June 29, 2017

Slow Down Your Weight Training

Get Fit Quick Tip:

SLOW DOWN your weight training!

Completing your strength training exercises at a slow, controlled pace makes sure the goal muscle is working to the max. Here’s how to know:

Lift the weight for a 2-3 second count, pause, and then lower the weight for a 3-4 second count, pause. Performing your strength exercise at a slower pace means your muscles are under tension for a longer time. You’ll also break momentum, prevent sloppy form and increase the work all of your stabilizing muscles do, not just the muscle targeted in the exercise.


Learn a new exercise= Results?

Get Fit Quick Tip:

Learn a new exercise!

Set a goal to master one new exercise a month. Learning a new exercise means your muscles will have to adapt to a new working angle. You’ll keep your workout fresh, your mind interested and your body getting stronger.


Straighten Up Your Posture

Get Fit Quick Tip:

Row for improved posture!

A Standing Row is an effective strength exercise for your upper and middle back. Strong back muscles mean better posture! Here’s how to start:

Stand with your feet hip-width apart and your knees slightly bent. Hold a weight in each hand. Bend forward from your hips. Keep your spine aligned, and shoulders back and down. Begin with both arms straight. Bend both elbows and pull the weights straight up to your waist. Slowly lower the weights back down to your starting position. Begin with 10 reps.


*Consult your physician before beginning exercise.

Build Upper Body Strength

Get Fit Quick Tip:

Build Upper Body Strength with the Standing Shoulder Press

The Standing Shoulder Press strengthens your lifting muscles of your upper body, as well as your core. So if you’re having to lift and carry heavy items during the day, this exercise is for you. Choose a weight that allows a controlled 8-12 reps.

Begin standing in neutral posture with your knees slightly bent. Bend your elbows so the weights are in front of your shoulders, with your palms facing in. Pull your shoulders down and back. This is your starting position. Keeping your forearms vertical, push the weights straight up overhead so the weights are level with the top of your head, keeping your torso stable. Pause for a second to break momentum, and then slowly lower the weights to your starting position. As you build strength, lift the weights all the way overhead stopping just short of straight arm.


*Consult your physician before beginning exercise. This exercise is for those without injury concerns.

Take your leg strength to the next level…

Get Fit Quick Tip:

Do a Single Leg Squat for leg strength.

Once you’ve mastered the Squat, try a Single Leg Squat to take your leg training to the next level. Here’s how:

Stand on your right leg only. Bend from your right knee and hips, and sit back lowering your body down about six inches. Keep your right knee lined up over your right foot. Maintain proper spinal alignment with your hips level. Now stand up straight again to complete one rep. Do 8-12 times. Repeat, standing on your left leg only. For better balance, extend both arms straight out in front of you. Progress to placing both arms across your chest. For even more of a challenge, reach forward and touch a point such as a chair or cone with your hand while maintaining proper form.


*Consult your physician before beginning exercise.

Combo Exercises

Get Fit Quick Tip:

Combine moves for function!

Combine traditional strength training exercises to improve function. For example, perform a Squat immediately into a Bicep Curl, following the strength pattern needed to pick something up off the floor and carry. Perform a Squat with Shoulder Press, which mimics the pattern of picking an item up off of the floor and placing on a shelf overhead. Look at the movement patterns you’re required to perform during the day and then train for those patterns in the gym.


*Consult your physician before beginning exercise.


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.



Weight Training Works!

Get Fit Quick Tip:

Weight Training Works!

You lift weights every week in the form of groceries, your children, your dining room chair, the bag of dog food, various items in and out of your car. Want to make your daily tasks easier? Start a weight training program. Lifting and carrying are required daily actions that can be completed with less effort by logging a strength workout as little as 2 days each week. Consult a Fitness Professional to outline a program specifically for you, as well as learn proper form and technique. Here are few other benefits of a weight training program you may not have thought of:

Shape your muscles. Muscles give your body shape and contour. You’ll look fit.

Builds independence and confidence. You’ll easily be able to lift and carry what you need, when you need without having to wait for assistance.

Decrease stress. If you’ve had a long stressful day, you’ll leave the muscle and mind tension in every repetitions and set. The result is a relaxed and total-body tension free you.

Improves body awareness. General awareness of posture and alignment will improve, especially if you’re working with free-weights, as you have to stabilize your body on every set.


*Consult your physician before beginning exercise.


Are you lifting too heavy?

Get Fit Quick Tip:

Effective exercise is more important than load of exercise.

How heavy is too heavy? Regardless of the number of reps you’re logging or particular move you’re attempting, sometimes the weight is simply not safe or appropriate for you.

Are you lifting too heavy? Here’s how to know:

Unable to load and unload the weight properly. You should be able to lift the weights off the rack and move, with proper mechanics, into your starting position. The same applies to racking the weight after your set is complete.

Unable to maintain proper form. You should be able to stabilize your body against the weight throughout the entire range of motion.

Unable to control the speed of the exercise. You should be able to stop the move at any time during your range of motion. Controlling the weight, rather than using momentum, is key.


Why weight training could change how you workout forever! By Kaitlin Cofer

In years past, weight training has been viewed as a bodybuilder’s activity, a thing that “meat heads” do. But, thanks to the growing popularity of weight lifting and circuit training, iron isn’t just something you consume anymore.

You may be asking, how can weight training change how you workout forever? Here are 3 key reasons that weight training is effective and will keep you interested in working out for years to come. Always consult your physician before beginning exercise.


1. Involving weights in your workout causes your muscles to work harder which in return increases your metabolism and burns more calories as well as increases bone health. 


Example: Add in some dumbbell work to your normal circuit and you will feel your muscles burning faster than if you did the exercise with body weight alone.


2. There are countless exercises that involve weights! Back squats with a straight bar, squats with dumbbells, squats with plated weights…the number of exercises that you can do with weights and the exercises that can be changed up by adding different types of weights is countless.


Example workout using Dumbbells: 


5 Rounds of 50 seconds work and 10 seconds rest: (Always consult your physician before beginning exercise.)


1. Dumbbell push press: hold dumbbells with palms facing out and slightly dip your body down with a slight knee bend and use that momentum to drive the dumbbells up to the sky and back down, repeat this movement for 50 seconds.


2. Renegade rows with dumbbells: place dumbbells on the ground and get into a push up position while holding the dumbbells. Push up and bring up one dumbbell at a time, repeat for 50 seconds. *modification=push ups from knees.


3. Single arm row with dumbbells: stand up with one dumbbell in hand. Stagger your legs into a lunge like position. Place the hand without the dumbbell on your thigh and keep your core engaged and back straight. Row the dumbbell back with your elbow bent and jabbing the air behind you. Repeat on opposite side.


All four of these workouts incorporate weights, causing each move to be a total body exercise.


3. Three words: Strong is SEXY!

A male or female with muscles is sexy. There is nothing more attractive than a person who looks and feels strong. A healthy body is a healthy mind.


No matter if you belong to a large gym, a circuit training center or you have your own set of weights at home, it is easy, fun, and effective to add weights to your routine! Start light and work your way up!


Kaitlin earned a B.S. Nutrition from Cal Poly SLO and is a CPT. Kaitlin’s extremely passionate about inspiring people to find/fuel their inner athlete.

*Disclaimer: Result may vary from person to person.