Five Things You Should Be
Doing In The Gym
Chris Young, our expert Gym Manager has
written a few wonderful hints and tips to help you get the most out
of your gym experience.
1. Multi Joint Exercises
Concentrate on big exercises which work the major muscles of the
body. If you’re not a bodybuilder then you shouldn’t be doing curls
and tricep extensions. Everyone should be doing Squats, Deadlifts,
Presses, Pull Ups and Rows.
2. Interval Training
Intervals will make you leaner, give you better all round
fitness, and get you out of the gym quicker than steady state
aerobic exercise. What could be better than that?
3. Take Care of Your Joints
Spend a few minutes doing external rotations for the shoulder,
some hip mobility, along with some foam rolling; top this off with
a well-balanced programme and success is guaranteed.
4. F=MA
This is a simplification of Newton’s second law of motion. In
the gym F (force) is what your body adapts to. Therefore, to
develop the force we need M (mass) as in weight (there’s a good
reason why it’s called weight lifting!), and (A) acceleration, the
speed at which we lift
When we look at things in this scientific way then it’s obvious
that we shouldn’t be trying to reduce force. Therefore lift heavy
and fast (lower in a controlled manner), and don’t overuse fitballs
and bosu balls which destabilise you causing you to lift slower and
lighter; not what you want!
5. Do the same but different
By this I mean you may need to change your programme every 6-8
weeks but don’t go from performing a Squat to a Leg Extension. When
you do the same but different you would go from a Squat to a Box
Squat, or a Front Squat; they’re all still Squats, they all work
the major muscles of the lower body and mid-section but
in a slightly diferrent way.
Conclusion
For your training programme to work whatever the goal might be,
then you would need to follow some or all of these recommendations.
If you wish to have a programme set up for you or reviewed then
please see Chris, Jenni, or Becky.
If you have any questions or would like more
information about the Fitness Suite please do not hesitate to
contact Chris Young, Gym Manager on cyoung@thespa.uk.com