Form is the most important component to exercising safely and efficiently.
When we work out on our own for so long, our bodies become trained to rely on stonger muscles to complete an exercise so we can increase the weight we are pushing/pulling. But, we actually aren’t preforming the movement properly so certain muscle groups are neglected. When I help friends correct their form, they often find they can’t use the amount of weight they are accustomed to because now they are using the muscles for the exercise , which aren’t strong enough to support the weight.
So before you start any movement, make sure your body is in the proper position to isolate the right muscles. Standard form, shown above, is applicable in MOST exercises, standing or sitting. Here’s the checklist you should go through in your head before you start moving:
Feet hip distance apart.
Slightly bend your knees.
Engage your core.
Pull your shoulder blades together and push your chest up and out.
Pull your shoulders away from your ears.
Now you’re ready to go. You’ll notice that when you start with the proper form, the exercise is harder, so lighten up the weight you’re using. Even though the weight is less, you’ll see more results in the muscles that have been secondary for so long.
Not only will you grow stronger, but you’ll also prevent future injuries by using the right form.
I got an awesome question a few weeks ago about swimming for fitness. The question was whether or not a swim-heavy workout routine is effective for weight loss. It seems experts are rather confused on this issue, so let’s address it!
First, I have to say, if you discover a type of exercise that you love, it should DEFINITELY be part of your routine- you can always balance what you love to do with the types of movement you feel you need to do.
Swimming is a unique form of exercise because you can get a cardiovascular workout while also building strength as your body pulls itself through the water. The reason some experts are on the fence about using swimming as a stimulus for weight loss is because some studies have shown that although swimming can burn a significant number of calories, the weight loss would not be as significant as “land based” training burning the same number of calories. Many of these studies, however, fail to account for water temperature and diet. The water temperature may have a significant effect on metabolism, appetite, and fat storage. Swimming in cold water has been shown to significantly increase appetite (we have all had that ravenous feeling after being in the pool) and can cause your body to store subcutaneous fat (which acts like a built in blanket!). So, swimming in cold water could be detrimental to weight loss, while swimming in room temperature or warmer water has been shown to be nearly as effective as land-based training.
Bottom line: swimming is a great total body workout and you can see great results when it is used appropriately in your workout routine. If you love swimming, I would recommend using it as your workout 2-4 times per week combined with 2 land-based cardio workouts and at least 2 days of weight training. Using swimming as your only mode of exercise would not be optimal for a few reasons. The “weight bearing” aspect of land-based training is important to stimulate bone and joint strength. In addition, mixing up your workout routines will keep your body responding to the exercise stimulus you are placing on your system. Once we get close to our goal weight, if we don’t keep our bodies guessing a least a little bit, we will never make it over the dreaded plateau.
“Breaking Down The Workout” — Francesca Meccariello
Often we forget to incorporate balance into our workout. We stand up straight and do one movement. This dynamic exercise is a total body strengthening that revolves around your core (as most stability exercises do).
The Setup:
* Grab a light weight 3-5lbs.
* Stand with your feet together and engage your core.
The Movement:
1. Pull your navel to your spine and lower your arm in front of you as you let your chest descend forward.
2. As you raise your chest, instead of bringing your foot back to the starting position, step back into a lunge.
3. After you land and stabilize, curl the weight and then press it upwards.
4. Bring the weight down and step forward.
Form:
NEVER LET YOUR ABS GO, THEY WILL HOLD YOU STEADY!
Do 15 reps on each side, possibly in between your lifting sets.
If you’re stubborn like me and refuse to take the week off, give this tredmill routine a shot. Created by Felix Montano from Equinox, it will kick your booty onto the couch and there will no longer be a debate about abstaining from the gym!
5 min: Walk at 4.0 speed, 4.0% incline
2 min: Increase speed to 6.0-6.5
(Rest: 90 sec at 2.0 and 1% incline)
90 sec: 6.0 speed at 3% incine.
90 sec: Sprint your fastest at 3% incline
(Rest)
90 sec: 6.0, 5% incline
(Rest)
2 min: Raise incline to 12% and walk (no handrails!)
This advanced full-body, multi-joint exercise will work your legs, glutes and rotator cuff. Great for increasing shoulder joint mobility and improving your postrure.
It is much more challenging than it looks! Make sure to check your form in the mirror.
The Set Up:
Use a cable column machine set on the lightest weight, handle on the bottom setting.
Grab the handle while facing the weight stack.
Stand with feet parallel to each other about hip distance apart.
The Movement:
Perform a squat sitting up tall with your arm fully extended.
As you begin to stand from the squat keeping your arm straight, rotate making a big circle with your arm until it comes back to shoulder height.
Perform 2 sets or 8-10 reps/side.
Form:
Keep chest lifted and chin parallel to the floor.
As always, your abs are engaged.
Press through your heels.
*This exercise must be performed after you have properly warmed your shoulders up by doing shoulder rolls forward and backwards and shoulder clocks.
This intermediate to advanced strength and stability exercise will work your shoulders, chest, glutes and abs.
You’ll need a Swiss ball and a light to medium set of dumbbells.
The Set Up:
Holding on to your weights sit on a properly sized Swiss ball.
Roll forward until your head and upper back are resting on the ball.
Feet should be hip width apart, heels just and flat on the floor.
The Movement:
Begin with hips and thighs parallel to the floor holding the weights straight up.
Fully extend arms with your palms facing forward.
Take a deep breath as you lower your glutes/hips down while bringing the weights down and out until elbows are bent and below your shoulders.
Exhale and press the weights up while engaging your glutes to extend your hips until parallel to the floor again.
Form:
Be careful not to let your lower back arch too much. You should not feel pain in your lower back if you do stop the exercise.
Push through your heels, not your toes.
Advanced: Once you can perform 3 sets of 15 reps comfortably you can progress the exercise by bringing your feet and legs closer together even squeezing your thighs together.
Ok, here’s something to change up your lifting routine. Instead of doing 3 sets of 12 with the same weight, I want you to try this:
Get one set of weights that’s considerably heavier than your normal (or increase the weight on the machine). Access the weight, you will be doing 8 reps at this level.
Grab another set that is lighter – for girls 3-5lbs, guys 5-10 lbs.
Start the exercise with the heavier weight and push to at least 8 reps. If you can do 10, go for it.
Quickly exchange the heavy for the light set and push out at least 50 reps. Really I would like you to do it until you can’t do it anymore.
Drop to the ground and do 2 minutes of abs.
Repeat 3 times. For the last set, I challenge you to increase the weight and push out the same reps.
Advanced kids should try this with three levels of weight.
(This fitness challenge was inspired by Reilly’s kick ass spin class yesterday.)
