Workout Wednesday- Raising The Bar Without Raising The Weight

By: Stacia Naquin Email
By: Stacia Naquin Email

We all want result fast, but may be missing the mark when it comes to progressing our workouts. Certified Personal Trainer Jerod Langness from 24 Hour Fitness has some ways to keep us moving in the right direction.

For most of us, when we conquer an exercise and feel it’s getting too easy, our first instinct is to add more weight. Depending on your goals this may or may not be your best choice. There may be some other, more beneficial, avenues to take.

Personal trainers rely on many different variables when training clients. Trainers consider how to keep the person safe while utilizing different systems of the body to maximize progression. Personal trainers design programs that involve the kinetic chain. This consists of your skeletal, muscular, and nervous system. Improvement of how these systems interact will help in injury prevention and better utilization of your body (improved performance).

Some examples of variables trainers use are tempo (time under tension of muscle), ranges of motion, planes of motion, rest period, forms of stabilization, and types of resistance.

By utilizing these variables for program design, personal trainers are able to involve more of your body and achieve improvement faster. Your body will adapt to movement patterns and become more efficient. The drawback of this is that you won't be burning as many calories or having the same intensity over time. Workouts need to change and evolve. Challenging your body through different variables will help the overall improvement of your fitness level.

Putting your body in new, challenging environments can add many fitness benefits. Having a fitness professional there to educate, motivate, and regulate your progress, will help to always have optimal progression. Here are some examples of improving intensity without raising weight:

1.Push Ups - Change the tempo. Count to four on your way down, hold for two seconds while you’re at the low part of the exercise, and bring yourself back up for one second.

2. Standing Lunges - Change the plane of motion. Instead of always stepping out in front of your body, try stepping out to the side or twisting. This will incorporate more stabilization muscles that normally are not as involved.

3.Bicep curls - Add balance. Stand on one leg while doing dumbbell curls. Be sure to draw in your abs and maintain proper form during the exercise. By incorporating balance, you will add more stabilization muscles and challenge your core muscles to stabilize throughout the movement.

The variables involved in program design are determined by a person’s goals, capability and fitness level. Personal trainers assess their clients periodically to know when and how the progressions should occur. To find out your fitness level and how to progress, visit Jerod Langness at 24 Hour Fitness located at 7720 N. Academy Blvd or call 719-244-9532.

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