If you didn’t already get the hint from your trainer constantly giving you verbal cues, exercise technique is extremely important. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density.
Incorrect weight training techniques can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts. If not corrected immediately, these types of injuries can most definitely be the cause of chronic postural imbalances. Basically, if you move properly and can reach the correct positions, you will ‘condition’ the muscles that should be conditioned. By ‘condition,’ I mean train or work. So the better your technique is with every movement, the better you can target the muscles that should be working. In the end, you’ll feel better and be more prepared for your duties.
When you are in the Optimum studio you are being supervised by your trainer at all times. However, at home you’re unsupervised. Below are five things to think about whilst you’re performing home or solo gym programs:
Use proper form.
When you learn to do the exercise properly from your trainer, don’t feel embarrassed to take notes and write down cues that will help you remember the ‘ins and outs’ of the exercise while you’re doing it at home. The better the form – the better your results.
List an appropriate amount of weight.
If you’re unable to maintain good technique, decrease the weight or number of repetitions. As you become stronger, you can then add increasedload to the exercise.
Breathe.
Holding your breath while lifting weights can lead to dangerous increases in blood pressure known as the Valsalva Manoeuvre. Breathe out as you lift the weight, and breathe in as you lower the weight.
Muscle balance.
Make sure you are working all major muscle groups equally, so imbalances don’t occur. Strengthen the opposing muscles, such as the quadriceps and the hamstrings.
Rest periods.
The amount of rest time between sets majorly impacts the results of exercise upon your body. Rest is physically necessary so that muscles can repair, rebuild and strengthen.Pay attention to your exercise technique on every repetition inside the gym, and every movement outside of the gym.
Remember, just because a movement isn’t considered an exercise, doesn’t mean it can’t hurt you if you move improperly. If you have any questions about your own technique with a specific exercise, please don’t hesitate to ask the Optimum staff during your next session.
