So in our class we use 10lb + and want to make sure everyone is on the same page! As I spoke in an older blog weights are not going to bulk you up...they are going to make you stronger, tone up, and help burn more fat (which I know is want we all want)! But we can easily sabotage our efforts by making some common mistakes. These mistakes can slow you down on making your goal —and could lead to injury (we don't want that!).
Watch out for these slip-ups the next time you lift weights:
Watch out for these slip-ups the next time you lift weights:
1) Not using enough weight.
A 2004 study found that beginners often lift too little weight to reap the benefits of strength training. Experts advise selecting a weight that is 60-70% of the most weight you could lift in a single repetition. At 60%, you should be able to 15-25 reps before fatigue sets in or your form breaks down.
A 2004 study found that beginners often lift too little weight to reap the benefits of strength training. Experts advise selecting a weight that is 60-70% of the most weight you could lift in a single repetition. At 60%, you should be able to 15-25 reps before fatigue sets in or your form breaks down.
2) Neglecting your legs. (This is a common mistake...but not in our class! We don't neglect the legs!
A lot of people think running and biking with strengthen their legs. According to Runner’s World, it’s “precisely because you use your legs so much that you need to strengthen them.” You can strengthen them with squats, squat jumps, lunges, and using free weights--again which we do in class!
A lot of people think running and biking with strengthen their legs. According to Runner’s World, it’s “precisely because you use your legs so much that you need to strengthen them.” You can strengthen them with squats, squat jumps, lunges, and using free weights--again which we do in class!
3) Failing to maintain a stable core when working free weights.
It is important to have a engaged core when lifting weights! Good posture is key to maintaining a stable core and proper form. Improper form not only undermines the goal of the exercise, it can also cause injury. If you use your back to swing the weight during a bicep curl, for example, you won’t stimulate the bicep and you could strain your back. Remember strong belly means strong back...and visa versa!
It is important to have a engaged core when lifting weights! Good posture is key to maintaining a stable core and proper form. Improper form not only undermines the goal of the exercise, it can also cause injury. If you use your back to swing the weight during a bicep curl, for example, you won’t stimulate the bicep and you could strain your back. Remember strong belly means strong back...and visa versa!
4) Doing your repetitions too quickly, with too much momentum.
When you swing the weights too fast, you create momentum and decrease the load on the muscle. The goal is to overload the muscle so that the fibers break down. “That’s what causes the muscle to repair itself, leading to increased muscle mass, a higher metabolism and decreased body fat,” a fitness instructor told the LA Times.
When you swing the weights too fast, you create momentum and decrease the load on the muscle. The goal is to overload the muscle so that the fibers break down. “That’s what causes the muscle to repair itself, leading to increased muscle mass, a higher metabolism and decreased body fat,” a fitness instructor told the LA Times.
5) Limiting your range of motion.
Use the full range of motion in each move. If you don’t bend your knees deeply enough in a squat, for example, you won’t get the full toning benefits in the thighs and butt. So squat nice and deep!
Use the full range of motion in each move. If you don’t bend your knees deeply enough in a squat, for example, you won’t get the full toning benefits in the thighs and butt. So squat nice and deep!
6) Sticking with the machines. (we don't have to worry about this one...unless you are another gym member...We love free weights!)
Machines are great for focusing on isolated muscles, but free weights work more of your body (and burn more calories). A weight machine usually provides some, if not all, of the necessary stability for a move. Free weights require you to stabilize yourself—that strengthens your core and improves your balance.
Machines are great for focusing on isolated muscles, but free weights work more of your body (and burn more calories). A weight machine usually provides some, if not all, of the necessary stability for a move. Free weights require you to stabilize yourself—that strengthens your core and improves your balance.
We are always watching you to make sure you are doing the right moves and pushing to lift heavier weights and now you know why...it works!! We will push you to your limit because we want you to get the full benefit...not because we want you to be sore (even though we love that "Good Sore" feeling and so do you!).
Watch for these mistakes, listen to your body, and push yourself and you will see results from all your hard work! We are proud of all our clients and think you rock! We are always here to help! Have a great day and we will see you in class!
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