«

»

Feb 10

Tip of the Week – January Recap

Share This Post!

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.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>