Three Strength Training Tips For Seniors
If you've lifted weights before, you probably know the basics, like sets and reps.
This article will cover three important tips that can take your workout to the next level.
Tip #1 Control the weight both ways.
Every strength training movement consists of two phases.
The hard part, where you lift the weight or stretch the band, and the easy part, where you return the weigh or band to its starting position.
You will always have to contract your muscles during the first part so you can overcome the resistance.
But during the second part, the weight or band is actually helping you.
It wants to return to its starting place, due either to the elasticity of the band or the gravity pulling on the weight.
Most people just let the weight return itself and they get no contraction or benefit out of this half of the movement.
To fix this, just go a little slower on the way back and think about resisting the load.
This will cause your muscles to contract much more, meaning you get a better workout.
Tip #2 Concentrate on the muscles you're using.
It's easy to just do your reps and go on to the next exercise.
It's possible to do an entire set and not even feel the muscles working.
To get the most out of each set, envision the muscles you are using and try to mentally contract them with each rep.
This is called the "mind-muscle connection," and you'll be surprised at how much it improves your workout.
Tip #3 Don't hold your breath.
The reason this mistake is so common is because holding your breath can temporarily increase strength, helping you to move the weight.
However, it also causes your blood pressure to shoot up, and we don't want that.
Breathe smoothly and continuously.
If you're lifting a weight and you feel like you keep having to hold your breath to get through the hard part of the motion, you should try a little lighter weight or do less reps.
Controlling the weight both ways, concentrating on the muscles you are using, and breathing normally can greatly improve the quality of your workout.
Think about these things next time you strength train, you'll be glad you did.
This article will cover three important tips that can take your workout to the next level.
Tip #1 Control the weight both ways.
Every strength training movement consists of two phases.
The hard part, where you lift the weight or stretch the band, and the easy part, where you return the weigh or band to its starting position.
You will always have to contract your muscles during the first part so you can overcome the resistance.
But during the second part, the weight or band is actually helping you.
It wants to return to its starting place, due either to the elasticity of the band or the gravity pulling on the weight.
Most people just let the weight return itself and they get no contraction or benefit out of this half of the movement.
To fix this, just go a little slower on the way back and think about resisting the load.
This will cause your muscles to contract much more, meaning you get a better workout.
Tip #2 Concentrate on the muscles you're using.
It's easy to just do your reps and go on to the next exercise.
It's possible to do an entire set and not even feel the muscles working.
To get the most out of each set, envision the muscles you are using and try to mentally contract them with each rep.
This is called the "mind-muscle connection," and you'll be surprised at how much it improves your workout.
Tip #3 Don't hold your breath.
The reason this mistake is so common is because holding your breath can temporarily increase strength, helping you to move the weight.
However, it also causes your blood pressure to shoot up, and we don't want that.
Breathe smoothly and continuously.
If you're lifting a weight and you feel like you keep having to hold your breath to get through the hard part of the motion, you should try a little lighter weight or do less reps.
Controlling the weight both ways, concentrating on the muscles you are using, and breathing normally can greatly improve the quality of your workout.
Think about these things next time you strength train, you'll be glad you did.
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