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GYM BLOOPERSCommon Gym Mistakes and how to correct them.
Neal Andrews, MS, CSCS
Exercise & Fitness Specialist
MUS Wellness
The Wanderer
■ I got myself to the gym…now what?
■ Have a plan.
– Personal Trainers/Coaches
– Classes
– Ask-an-Expert
– Careful:
■ Online
■ Friends
– Consider the source
The Cruise Controller
■ Vary your intensity!
– Cardio
■ Speed, incline, resistance
– Resistance
■ Load, Volume, Rest, Density, Stability, Complexity
■ When to progress?
– When exercise in easy.
– When exercise is effortless.
– When movement is smooth.
– When you can hold a conversation while
exercising. (The Talk Test)
• Fewer Reps: Strength
• More Reps: Endurance
• Load & Reps=Inversely Related
• Load & Rest=Directly Related
The Overachiever ■ Doing too much too soon.
■ Common for the new program.
■ In a society that bends toward extremes, be the steady, consistent exception when it
comes to healthy habits. Save some for tomorrow.
Purpose
■ To burn calories
■ To increase strength
■ To promote lean muscle
■ To promote bone density
■ To increase muscular endurance
■ To increase work capacity
■ To feel good
■ To increase energy
■ To train for a sport
■ To play
■ To relax/decrease stress
■ To increase mobility
■ To be more explosive
■ To move better or more freely
■ To feel more stable
■ To set a personal best
The Uber-focused
■ The spot reducer, or uber-focused on one “problem area” or body part.
■ Most common offenders are glutes, abs, and arms.
■ The Human Body is integrated—it functions as a whole, not in isolation.
– Better to train the body as a whole. Think movements, not muscles.
Resistance General Guidelines■ Order
– Train bigger muscle groups/movements first
– Prioritize Multi-Joint exercises
■ Rows before bicep curls
■ Pushups before triceps presses
■ Squats before knee extensions or calf raises
– Bilateral (2) before Unilateral (1)
■ Squats before Lunges or Step Ups
■ Balance
– Upper Body/Lower Body/Core
– Movements:
■ Upper Body: Push/Pull
■ Lower Body: Knee dominant/Hip Dominant
■ Direction: Front/Back, Lateral, Rotational
■ Prioritize Imbalances by doing more of the needed movement
Aim for 6 to 10
exercises per gym
visit, using this
rationale.
Generic Session
■ Dynamic Warm Up/Foam Rolling
■ Squats/Pushups [Paired Exercise]
■ Pulldowns/Lateral Lunges/Plank [Triple Set]
■ Dumbbell Overhead Press/Glute Bridge/Single-Arm Row [Triple Set]
■ Single Joint Exercise
■ Finisher
– Something fun
– Something that gets your HR up
– Something sport specific
– Something makes you feel good
To Sum it all up…1. Have a purpose.
– What do you want to accomplish with your time?
2. Have a plan.
– What exercises are you doing today, and how does that fit with your purpose?
3. Vary the intensity.
– Cardio & Resistance. Varying intensities yield multiple healthy outcomes.
4. Think Holistically.
– What is the Big Picture of Health? Train the body as a whole, integrated unit.
5. Prioritize big movements—Multi-Joint before single joint.
– Train movements not muscles.
6. Use good technique.
– Protect your back and your joints. Breathe. “Spine is a steal beam, not a wet noodle.”
7. Don’t overdo it.
– Consistency over time is what gets results. Save some for tomorrow.