FAQ's & TIPS in Fitness Training

You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. But if done incorrectly, weight training won't give you these benefits and may even lead to injury. With our physiotherapist you will be guided through the right way in training.

When using the proper weight or amount of resistance, you can build muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise.


Why is proper weight training technique so important?

You might learn weight training techniques by watching friends or others in the gym. But sometimes what you see isn't safe. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts.


If you're just getting started, work with a knowledgeable weight training specialist with our physical therapist, athletic trainer and our fitness specialists who are familiar with proper weight training technique.

MKSOL Weight training: Do's and don'ts of proper technique

Weight training looks easy. But for best results, proper technique is essential. Here are some of our simple tips of do's and don'ts to help you have right way in your weight training program and reduce the risk of injury and maximizing your weight training program.

Do:

      Lift an appropriate amount of weight. Start with a weight you can lift comfortably carry for about 12 times. As you get stronger, gradually increase the         amount of weight.
      Use proper body mechanics. Learn to do each exercise correctly. The better your body position, the better your results and the less likely you are to         hurt yourself. If you're unable to maintain good position, decrease the weight or the number of repetitions. If you're not sure whether you're doing a         particular exercise correctly, ask a personal trainer or other fitness specialist for help.
      Breathe. You might be tempted to hold your breath while you're lifting weights. Don't hold your breath, it can lead to increase in blood pressure.         Instead, breathe out as you lift the weight and breathe in as you lower the weight.
      Seek balance. Work all of your major muscles abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced         way, such as the front of the shoulder and the back of the shoulder.
      Rest. Avoid fatigue. Train all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle         groups.

Don't:

      Skip your warm-up. Cold muscles are more prone to injury than warm muscles. Before you lift weights, do some stretching or warm up with five to 10         minutes of brisk walking or other aerobic activity.
      Work through the pain. If an exercise causes pain, stop. Try it again in a few days, or try it with less weight.
      Overdo it. Remember, completing one set of exercises to the point of fatigue is typically enough. Additional sets may contribute to overload injury.
      Rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying         on momentum to lift the weight.
      Forget your shoes. Shoes with good traction can keep you from slipping while you're lifting weights.

Remember, the more you concentrate on proper weight training technique, the more you'll get from your weight training program


Strength training: How many sets for best results?

A single set of strength training exercises can build muscle as effectively as multiple sets. This has been reported in scientific literature for a number of years. But the "tradition" of three sets or more doesn't die easily.

Based on this information, working the major muscle groups two to three times a week doing a single set of each exercise with a weight that tires the muscle at 12 repetitions is all most people need to do for an effective strength training program. That is great news for people who have been spending too much time in the weight room doing three or more sets.

Keep in mind, bodybuilders and some athletes may gain additional benefit from multiple-set weight training.


When to expect results?

You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you can increase your strength 50 percent or more within six months even if you're not in shape when you begin.

Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health. And contact us to have more knowledge and for better results. A beautiful physical surroundings can increase the performance of a person when having training. Not only the physical capacity but also mentally and emotionally.