Hello my name is Brian D. Walker N.S.C.A cpt.
Today I'm here to talk to you about the importance of
proper exercise techniques and how it will help you achieve quicker results,
fight of potentials diseases, prevent injury, and become more aware of how to
actually exercise.
There are many different techniques to various
exercises. The three that we are going to focus on are....
1. Breathing Patterns: Using proper breathing techniques
can increase oxygen uptake, helping against
shortness of breath,anxiety, lower high blood
pressure and help you engage your core during workouts!
Solution: Everyone generally breaths at a 2-2 tempo.
This means they inhale for 2 seconds and exhale for
2 more seconds. Try breathing a 3-3, or
3-4 tempo as you inhale allow your chest to swell not
your stomach. Instead, every time you
exhale try to draw you navel towards your
spine. Continue this breathing technique
This will allow you to Engage you core once you feel
you abdominal area and lower lumbar
slowly contract.
Fit Tip: Always exhale during the push/pull/exertion
phase and inhale during the return/relaxation phase
of your workouts.
2. Postural Alignment: Making sure your body remains
properly aligned during workouts can greatly reduced risk for injury, help cure
muscular imbalances, Improve your overall muscle recruitment, an get faster
progressions through your workout so you can see better
results!
Solutions: When you work out you establish check
points this is how you will begin the work out. For
example when you do a seated machine
chest press, you should make sure your back is
upright against the seat with no
spacing in between(checkpoint1). Next your knees should
point
forward followed by by your
toes(checkpoint2). Once you place your hands on the grips
your
elbows should be fixed at a 90 degree
angle with no breakage at the wrist they should be held
straight out firm(checkpoint3). Now
you do 5 reps of the breathing technique To engage your
core(checkpoint4). Now make sure your
head is straightly aligned with the rest of your body
not looking up or down left or right or
out to far in front of your body. Now begin your lifts.
Fit Tip: When Lifting weights try to let your breathing
be your tempo push and exhale for 3 seconds hold
weight extended then inhale and slowly
return weight to starting position.
3. Knowing how to follow your workout routine: When you
follow your routine properly you assure your health is the number one priority
over the results. You start chasing the goals and challenges of the workout
rather then just doing it to get just ten pounds down. Knowing how to do
exercises effectively
will have you progressing easily through workouts so you
can become able to do more advanced exercises quickly.
Solutions: Concentrate on each exercises progression.
Establish a set number of lifts or a distance to run
then put them into sets example (12
lifts 3 sets or break miles up run them
at controlled pace for 3 min then walk
for 1 min till mile is complete keep track of how many
times it takes). Progress the numbers
every 2 to 3 weeks.
Also know what muscles you are trying
to workout in a particular exercise. Doing this will
teach you more about the roles these
exercise can play on enhancing everyday living.
Muscles need proper recoup time to
avoid tearing,overly being sore, and cure muscular
imbalances. Try to break your workout
routine up into days example(Monday - Chest,
Shoulders, triceps /Tues- rest,
/Wednesday-Back Biceps Abs, /Thurs cardio ,/ Fri- legs).
Fit Tip: Working the entire body rather than just a
particular body part gets you faster results and allows
you to improve your overall strength,
stability, reduce injury, and help with curing muscular
imbalances.
