[8/15/12] Wednesday Wellness: A helpful hint for weight training

I started weight training last week. 

Since it's been a long time since I'd done any weight training due to my recent surgeries, I started back very easy. Like with 5 lb weights. The next day I didn't feel any differently, so I moved up to 8 lb weights.

Yes. I felt it the next day.

And it was awesome!

I'm still pretty careful about what I do since I'm not totally healed yet, so I've been doing a plank and then biceps and triceps.  So far, so good. I figure that, along with the running three days a week, this is a good start.

While I was lifting my weights, though, I found myself doing them the "wrong" way. I would not pause between the up and down motions like I know I'm supposed to.  And the up motion took the same amount of time as the down motion.

I know better.

This is my numero uno tip for successful weight lifting:

When lifting weights, use the proper speed: 1 or 2 counts on the hard part (against gravity). Pause. Then 3 or 4 counts on the easy part (with gravity).  Pause.

If you don't follow this tip, you rely more on momentum which lessens the effectiveness of your weight lifting exercises.

In other words, you're not going to get the results you could be getting.

And if you're going to spend the time to do weight lifting, well then you might as well get as much bang for your buck as you can!

Here's an example:

Say you're doing a bicep curl (remember to tuck in your abs, soften your knees if you're standing, and glue your elbows into your waist so that you really work those biceps. And you should only be using your forearms. If you're using other body parts to help you complete a rep, then you're using too much weight).

While lifting the weights up you'd count to 1 or 1-2. Then you'd pause at the top.

Then you'd lower them counting 1-2-3 or 1-2-3-4. Then you'd pause at the bottom.

My exercise science teacher said she could pretty easily bring big buff guys to their knees by making them slow down on the "easy" part, speed up on the "hard" part, and by making them pause in between the up and down motions. They were relying too much on momentum and gravity to help them complete each rep.

It's also very important to not hold your breath during each rep. Or you might faint. Which would not be a good thing. It's best to inhale during the easy part and exhale during the hard part.

A good rule of thumb is to do 10-15 reps in each set and do two sets. Towards the end of the second set you should be pretty much close to not being able to do any more reps or not be able to finish the set. When you're able to finish the second set, then you add a third set. When you can finish three sets, then you increase your weight and go back to doing two sets. And so on and so forth.

It's also a good idea to either rest in between sets, or do another exercise before doing the next set. I do a plank, then a bicep set, then a tricep set, then repeat.

Happy lifting! :o)

*Image courtesy of Microsoft Clipart Gallery