Workout Tips

21 04 2011

I just finished reading the Virigina Beach Fire Dept newsletter and in that news letter there is some great workout tips from Herb West of VBFD so i thought i share them in a blog! VBFD takes their Workout training seriously! VBFD, Ava Aston & Alli Owens are my Workout inspirationals! Hope you find these great tips usefull and Enjoy! DOIN’ IT!! NEVER QUIT!!

Have a plan. – Make sure you have a well-balanced workout, do not start working out without a plan of action. Make sure your workout balances all muscle groups. Don’t make a common mistake of working too much chest and too little back. This can lead to injuries and posture defects. Make sure you work complex and multi-joint movements before you do single joint, small muscle movements. Balance your horizontal and vertical push and pull exercises. If you do not know how to develop a balanced workout, we have Peer Fitness Trainers, who will be happy to assist you.

Warm-up. – Always warm up before engaging in an activity. Warm-up should be from 5 to 10 minutes, even 15 if a strenuous activity is ahead. Warm-up should raise the body temperature and move the body through ranges of motion associated with the coming activity. Dynamic active stretching is a great way to warm up (also referred to as movement prep). Simply move through ranges of motion similar to those that will be in the activity. For example, a pre-bench press warm-up would be doing a variety of light pushups, shoulder movements like lateral raises and back movements such as incline rows in preparation for the bench press. Just getting on a bike for five minutes is not an adequate warm-up.

The ten percent rule. – Never go up more than 10% on your weight from the last workout. To avoid injury, always make increases small, maybe even less than 10%. If you have been working on squats with 200 lbs and are increasing weekly, trying to go up to 220 lbs may be too much, perhaps 205 or 210 would be a better goal on the next week’s workout. You may avoid injury and achieve your goal. Remember to work up by weight increments to your final weight and don’t make big jumps. The ten percent rule can apply to cardio-vascular training in regard to distance or time. If you are running 20 miles a week, increase no more than 2 miles the next week. This may seem like a small increase, but in a month’s time this would be a nine mile increase.

Speed work – should be held to one, at most, two times a week. More may lead to a decrease in speed or an injury.
Compounds lifts should be practiced with light weight until form is down. Lifts like dead lifts, squats, cleans, snatches and push presses should be practiced with light weight until good form is learned. No matter how much experience you have it is good to periodically have someone check your form. Even after good form has been achieved, remember that form breaks down with fatigue and the exercise should be stopped when form is lost. The heavier the weight and the more complex the lift, the greater the chance of injury.

Quality over quanity. – It is not how long you workout but the content of your workout that will bring results. You should be able to get a good work out done in 1 hour or less. Intensity will bring about better results than volume. Remember some studies have shown that testosterone begins to drop after an hour of intense working out.

Rest . – Remember to get adequate rest between workouts. If you are still sore from your last workout, it may be detrimental to work out. Do some recovery techniques such as stretching or using a roller or sit in a sauna. As we get older time for recovery should be longer. If you have taken time off from working out, give yourself plenty of recovery time after the first workout, particularly if you have residual soreness. Of course, the intensity of your workout will affect the length of your recovery.

Change it up. – Overuse injuries can be brought about by doing the same routine, weights, sets and reps for a long period of time. Failure to change your work out frequently can cause you to plateau and feel stale. Change your overall routine every 4 to 6 weeks and change weight, reps and sets during each week. Do not be afraid to throw in a completely different workout every once in a while.

Use a Heart rate monitor and Target heart rates when you do your cardio-vascular workouts. – You will have a more productive work out and avoid training at too low or high of a heart rate. You might find it interesting to use your heart rate monitor when you do met-con work outs like cross fit. Heart rate monitors help you see the level of your workout compared to past workouts. You will be able to pick up on possible over-training indicators in your heart rate.

If you take some time off – from your exercise program, don’t try to come back at the same level, lighten up and do brief workouts until your body is ready for the level of intensity you were at.

Listen to your body – if you’re sore, tired, or feel weak, you may need to skip a work out or change it up to a different work out. If your resting heart rate is high or blood pressure is up, or you are not sleeping and lack appetite, these may be signs of over training. Of course if you have not been training long or hard then they are signs of some other problem, which still will affect your work out.

Don’t try to work through injuries. – Rest, ice, and elevation should be administered first. If the problem persists, seek a medical evaluation. If the injury is minor, work around the involved area, avoid exercises that produce pain and keep it light until your symptoms have dissipated.

Keep your ego in check. – Lift and exercise according to your ability and skill, not that of others. The competition in working out is to improve over your individual levels, not to lift more than anyone else, which in the process could possibly cause an injury.

Remember to cool down after your workout. – If you have been lifting, do some static stretching or light range of motion movements. If you have been doing cardio-vascular work, cool down by slowing your pace, trotting or walking or pedaling for a few minutes, most importantly do not just stop and sit down.

Static stretching – should be done to the point of generating mild discomfort not pain. If you stretch too far, your body will fight you. Stretch then relax and stretch again a little farther each time. This should avoid the muscles trying to fight the stretch.

Equipment check. – Although we have a semi-annual equipment maintenance check by a contracted provider, the station users should look over the equipment periodically to ensure equipment safety. Check your own equipment as well; running

Till next time have fun and be safe!!




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