https://www.flippingfifty.com/podcast This episode is the second of a special 2-part mini series intended to help you figure out how to make this oh-so important component of strength training exercise a regular part of your routine in 2019 and beyond.
This after all is the time of year we’re all committing, or recommitting to our health and fitness. Just a shameless plug, this special series is brought to you by my program STRONGER, a 12-week strength training program that has been a super hit with women for all the reasons I love both inner and outer strength. Stronger enrollment opens just a few times a year and it closes very soon… so if you want in you need to get in now!
If you’re listening after doors close… you can get on the list so you become aware when we have a special and get the lowest possible rate provided for newbies. Right now you can still enjoy the bonus yoga videos we’ve created for STRONGER participants, and two separate core videos as well. The link to check it out is flippingfifty.com/getstronger (and yes, it’s below in the show notes too).
Now, let’s get started with…
Make any strength training exercisemore effective without more weight:
Pause. Slow down. Speed up. Challenge balance. Change the order. Reduce the rest. Pause
Hold your position the end of each pull or each push or both. This makes the muscle have to decelerate at the end of each movement, come to a complete stop, and then accelerate again. If you liken this to driving a car, you can see it requires more exertion to do this than to stay in motion. You’re going to use more energy and in this case more effort. A lighter weight will feel heavier quickly with this technique – without stressing the joints.
Slow down
Generally, the recommended speed of lifting is 1-2 seconds to lift and 3-4 seconds to lower. However, depending on your goals, your needs, there are all different kinds of variations to consider.
First… know that very few people actually do this speed. We all tend to go much faster. Test yourself. Use a partner to get the best feedback. Have someone time you when you’re doing your normal speed of repetitions. See what I mean?
Then try slowing down even more. It will be painful for you… not your muscles or joints… your personality!
I shared some information with a client about the average of 10 repetitions in a minute. She was like, “what?!” She was getting twice that… which means? It’s all momentum. There’s very little muscle being recruited to do that. Yes, you’ll get tired. But for muscle fibers to reach fatigue and thus have a powerful effect on your metabolism, you have to slow down and use them.
Combine the pause and the slow down to do manipulate “tempo.” Tempo training inserts a lift phase, a pause, a lower phase, and a pause and assigns a time (in seconds) to each. You might instead of lifting in 2 seconds and lowering in 4 seconds for instance, change to a 2-2-4-4 that means you’d lift in 2 seconds, hold for 2, lower for 4 seconds, and hold for 4 seconds. You’ll find it makes the work significantly more purposeful.
This is one of the 99 Flips in Hot, Not Bothered. For more info.
Speed up.
Seriously, I’m not schizophrenic. I realize I just gave conflicting instructions. But adding power to the first contraction- as you lift the weight or go against resistance can significantly increase the workload with either the same weight or lower weight. You can also find that lifting less weight with the “power” component I’m talking about here is effective. If for instance I have a client lift about 80% or fatigue at 10 reps normally, to employ power I will often have them reduce weight to about 60% (or what would fatigue them at about 15-20 repetitions going slower) and use power.
Adding power is something we use in the 12-week STRONGER program– the way I recommend you plan your quarter – but not until there is a good foundation of strength and integrity at the joints. You never want to add speed first you want to be sure you have the mobility, the strength and then add speed, which makes for the power component. Power is what you use when you’re riding uphill on a bike or you’re catching your car door or store door in the wind.
Challenge Balance
You have to be careful with this one. In the last decade and a half so many products have emerged featuring balance that it’s become the norm to use a ball as a bench, to squat on a Bosu and have someone tell you it burns more calories because you involve more muscle. You do engage more muscle groups but you don’t necessarily reach fatigue in muscle fibers.
How did you interpret this suggestion? Most would have thought of these things or standing on one leg to do an exercise. Instead, what I suggest is doing one side at a time. Challenge the balance of strength on your body by doing your right arm (or leg) and left arm uniquely while doing an exercise.
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電子聴診器 6 Ways To Make Any Strength Training Exercise More Effective (without more weight) Part II | |
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