Tip of the Week - January Recap

Coach Monika says… Week 1: Harvard Medical School on Strengthening Exercises:

The current national guidelines for physical activity recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) at least twice a week.

One set – usually 8 to 12 repetitions of the same movement – per session is effective, though some evidence suggests that two to three sets may be better.

The muscles need at least 48 hours to recover between strength training sessions.

 Week 2: Harvard Medical School on Strengthening Exercises:

Focus on form, not weight.

Align the body correctly and move smoothly through each exercise.

 Week 3: Harvard Medical School on Strengthening Exercises:

Poor form can prompt injuries and slow gains.

When learning a strength training routine, many experts suggest starting with no weight, or very light weight.

Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group.

 Week 4: Harvard Medical School on Strengthening Exercises:

Work at the right tempo helps to stay in control rather than compromising strength gains through momentum. For example, count to three while lowering a weight, hold, then count to three while raising it to the starting position.