December Article
Get the Most From Your Time
By Bev Hillman
Vancouver Personal Training
Time is a precious commodity that we never seem to have enough of, especially when it come to our workout. Wouldn't it be nice to get
maximum benefits for the time and energy we spend working out? Knowing the secrets to performing an exercise correctly, ie: shifting your
alignment, modulating your speed or focusing on proper technique while maintaining neutral spine will burn more calories, build strength and avoid injury.
Here's how to get the most out of some popular forms of exercise.
Walking: Think about your feet. Lead with your heel and roll through your entire foot before pushing off with your toes. This can turn a stroll into a power walk that also engages your shines. By pumping the arms it will make your stride more purposeful and energetic, you'll pick up the pace, which means you'll burn more calories and get a better cardio workout. Bend your arms at a 90 degree angle an punch them forward and back, rather than across your body. Try going backward. Doing so helps build your coordination and works your quadriceps while alleviating any shin pain. Practise slowly on a flat surface, like a running track, before trying it on a treadmill, then gradually increase your speed.
Running: Take longer strides. Trying to go faster by taking more steps more quickly is tougher on both the knees and the lower back. Test out several strides. Once you find one that makes you feel like you're gliding rather than pounding, that's your ideal length. Try increasing the incline to a 1 percent gradient which mimics out door conditions. Over time, increase the incline (or the number or height of hills when running outdoors) will make you work harder and will improve your speed once you go back to flat ground. Try slowing down to a walk in the middle of a run will enable you to run farther. For every mile you run, try walking for a minute.
Weight Training: Perfect posture is crucial to injury-free and effective strength training. You want to focus on pressing your shoulder blades down into the back while keeping the ribs lifted and abs engaged. Not only will this let you work more muscles than the ones you are targeting but it will also give you more stability to lift the weights with a controlled, fluid motion, rather than a jerky one, which can cause injury. Take it slowly. Slow movement is the most effective approach because it uses actual muscle movement, not momentum, to move the weight, thus lessening the amount of stress on joints. Take every exercise through its full range of motion.
Stability Balls: If you haven't tried a stability ball - it's time! It gives you more bang for your exercise buck. Working out on an unstable surface forces all muscle groups, especially your core, to engage to help your body remain stable. You can use one for almost any form of exercise. You can do ab or glute work lying flat on the floor with your legs on top of the ball; and back extensions, leg work, or glute work lying on your stomach on the ball. Before you try any fancy new exercises, though, take several classes to get comfortable with the ball and your balance. You'll be surprised how quick the learning curve is.
Stair-Climber: To get the most from your climb time, stand up straight with your hands at your sides or resting lightly on the rails for balance only. If this posture is new to you, you almost certainly will have to lower your usual speed or resistance but you will burn more calories because your heart and the rest of your body now have to work harder. Try varying your stride and your resistance. Going short and quick all the time can put stress on your knees. Keep yor feet flat on the steps instead of standing on your toes. You'll work your full legs and glutes rather than primarily your calves.
Elliptical Trainer: Moving with a short, jerky stride rather than a smooth, full-length one puts stress on joints and may mean that your resistance to too high. One the other hand, setting the resistance too low - and swinging out of control at astonishing speeds, isn't an effective way to exercise either. Use enough resistance so that your muscles are challenged but not straining to complete each stroke. Try going in reverse. Stride forward and you work your hip flexors and quadriceps; go backward and you use your glutes and hamstrings. Working all the muscle groups not only strengthens your legs evenly but also helps prevent injury. Stand upright with your abdominals engaged to maximize your workout and minimize stress on your lower back. Avoid shoulder strain by keeping your elbows in at your sides, pointing straight back.
Rowing: Rowing is one of the most beneficial cardiovascular machines because it works both the upper and lower body simultaneously. It is important to start with your legs, pushing before you pull with your upper body. This allows you to put more power into each stroke and takes the strain off your lower back. Strapping your feet securely into the foot pegs will give you the stability to work your upper body and lower body maximally.
Wishing you health and happiness throughout the holiday season and coming year.
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