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Kasie-s-Health-Fitness-Tips

Fitness question answered

Reader's Question:

Hi Kasie! I have been a regular gym goer for many years now and I consider myself to have a fair bit of knowledge when it comes to lifting weights! I have noticed over the last few years that the style of training seems to be changing in the gym. It seems that the more athletic or sports oriented members train less with weights and more with resistance and their own body weight. The workouts that I see them do look challenging and very effective! I am looking to incorporate some changes in my training style. I have asked a few of the members that I see train this way what they are doing.  The terms HIIT, tabata, functional training and periodization have been mentioned and have me confused and feeling like I have never worked out a day in my life! Can you please help me understand how I can incorporate this athletic style of training into my lifting routine.

 

Kasie’s Answer:

You are absolutely right! You are seeing changes in the way personal trainers and fitness goers are training these days! The typical weight lifting…“single joint exercise” workout is definitely an effective way to build muscle mass and reshape the esthetically pleasing muscles of the body, however; incorporating a strength and conditioning routine will shift the focus from muscle building to developing a highly functional strengthened and conditioned body that functions like “a well oiled machine” with advances in your speed, strength, coordination, agility, functionality and endurance. In the end it will have you performing more like an athlete and reaping the many rewards of your new balanced and more intensive training style.

I can understand how the many types of training styles that were mentioned to you can seem intimidating! They are all great forms to implement into a program, but let's not get carried away just yet, let's start with creating the “structure” of your workout! The first thing I want you to do is master the thought that we are not just performing “exercises” … you are now mastering movement patterns!

First things first: spend a minimum of 10 minutes warming up the body to prepare it for the challenging and effective workout ahead by the incorporation of:

Flexibility: To flex and extend a joint through its intended full range of motion better understood as a static hold. Examples: quadricep, hamstring, calf, triceps stretches.

(Stretching is great to improve static non-moving flexibility, however alone will not do such a good job at preparing your body to move quickly and efficiently). Complete a series of stretches for the main muscle groups before your workout.

 

Mobility: To move a joint through its full range of motion, with control. Also known as active movement. (Dynamic mobility exercises prepare your body for the vigorous movements that will make up for the more demanding parts of your workout). Thoracic spine, hips, shoulders, are a great place to start, check online for video demonstrations of ideal mobility exercises, or hire a mobility coach or personal trainer to assist you in creating a beneficial for you mobility workout.

 

The workout: There are many styles and intensities of training - any trainer would need a clear understanding of your goals, strengths and injuries before designing a specific to you workout.  If your goal is to incorporate more intensity into your workout, my suggestion would be to combine compound movements; body weight exercises also including a strength component, design a circuit of 4 different exercises and complete all 4 back to back, taking breaks in between each round. See this basic example:

  1. Squat Shoulder press with desired weight for 10 reps
  2. Push ups for max reps
  3. Pull ups - assisted 10 reps or non assisted max reps
  4. Bear Crawls 10 crawls forward, 10 crawls reverse

***** Repeat for a total of 3 rounds

Circuits are a great way to incorporate cardio and strength in a short period of time, set up 2 or more mini circuits to complete in each workout.

 

Cool down/stretch: Take the next 10 minutes to gradually allow your heart rate and breathe to lower to a comfortable level, and complete a series of stretches holding each between 20-30 seconds.

 

Designing your own program does not need to be complicated.  Ensure that your body is feeling the positive results of your hard work with your effective program planning. Know the difference between muscle burn and strain or pain. For maximum results seek the assistance of a fitness coach or personal trainer to ensure that your time in the gym is as effective and result oriented as possible with proper movement patterns, form and techniques ensuring positive advancements in your strength and abilities.

 

If you have any questions, comments or training inquiries contact Kasie at www.profilefitnesstraining.com or 250-859-2431.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.



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About the Author

Fitness has been a passion and way of life for Kasie for over 14 years, six of those years she has dedicated to training and educating her clients and group fitness classes. Kasie strives to transform lives and bring awareness to those on the realistic, simplistic and effective keys to living and maintaining lifelong health and fitness success.  Kasie is known for her tough, yet realistic approach and has been apart of transforming many lives.  Kasie is so blessed to be able to make her dreams become her reality and help others set, reach and surpass their desired goals.

www.profilefitnesstraining.com

You can contact Kasie by e-mail:  [email protected]
 

 



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The views expressed are strictly those of the author and not necessarily those of Castanet. Castanet does not warrant the contents.

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