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.
Happy Training!
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