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FEBRUARY CHAPEL HILL ARTICLE

Here is my January Article

Strength Training and Weight Loss
Written By David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

In a recent study at Auburn University, several different workout programs and weight loss programs were compared. Which program was the winner? The study found a combination of cardio and strength training. The participants had an average increase to their base metabolic rate of 61 percent. That is nothing short of amazing. It is critical to add strength training to your routine if this is not something that you already do. If you are already strength training and not getting your desired results, you may need to have a serious look at your workout to determine why it is not working.
Strength training workouts must be “changed-up” on a regular basis. You cannot do the same workout day in and day out and expect to see progressive results. There are several different ways to progress. One of the most effective is to add movements that challenge your balance and core strength. These moves also make the original move more challenging. An example of this is adding the ball to your workout. Overhead tricep presses change completely when done on the unstable surface of the ball. And a simple no-brainer way to change the load for everyone, STAND UP! Most exercises that you normally perform while sitting on a bench give your body more of a challenge if you perform them while standing. Think of exercises like bicep curls.
Another way to progress is to make like a flamingo. Performing exercises on one leg adds to the challenge because of the added weight and the instability. Check out one-legged squats if you don’t believe me. If you are a beginner, you need to be careful that these new moves do not challenge your form. Proper form is critical to injury prevention.
And proper alignment is also key. All athletes, including the weekend warrior and people trying to lose weight, need to ensure they are performing exercises correctly. They also need to ensure that they do not have limitations that can make seemingly simple exercises dangerous for them. This is why it is best to ensure you are doing a routine custom designed and tailored to you. You are unique and your workout should be too.
So whether it is a new routine or an old routine, ensure it is fresh, personal and that you totally enjoy it. I once heard a comedian say that it is easy to not have time to work out when you really don’t want to, so accept the fact that you will only do a workout you enjoy. Happy New Year and best wishes with sticking to your routine (remember it takes several weeks to make it a habit so keep at it).

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Tags: Chapel Hill News, Fitness, Sports Fitness, Weight Loss // Comments Off