GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “men’s fitness”

Slow or Fast; who wins this weights race?

Hi there!

Another weight training session today and I tried a slightly different technique based on some research I’d done. I got curious as to whether it was best to do fast repetitions or slow ones, so I researched it and tried out a slower routine today than normal.

Women’s Health Mag has discussed that both can have great benefits for the body. The key is the point in your training you’re at. If you’re a beginner, going fast will likely lead to injury. Going slow is also great if you’re looking to build strength. What you want to do is really focus on slowing down on the “release” stage of the lift. For example, doing a bicep curl, really focus on slowing the rate on the way down rather than on the way up.  By going too fast, too soon you risk injury to muscles and joints, especially if your technique isn’t quite on form. However, when performing the repetitions it’s best that you slow it down on the ‘release’ phase. I tried it today and I could definitely feel more of a burn, particularly with my abs. By doing the repetitions slower (for example, with a bicycle crunch) I could really feel my abs working hard.

Men’s Fitness also discuss this and state that lifting slow will see you develop more muscle mass. Again, it’s all about going slow on the ‘release’ phase of the repetition, this way you’re really working the muscles hard and developing more strength. Don’t worry ladies though, going slow won’t mean walking out the gym one day a bodybuilder, as I’ve mentioned in previous posts, it takes more than just lifting to get those types of muscles. Females lack testosterone, which is what’s needed to give you those bulging muscles. Always remember female bodybuilders or very muscular females are probably taking supplements to enable that type of muscle growth!

But does that mean fast isn’t beneficial? Not at all, however, it’s only wise to use faster repetitions when you’ve got the overall technique nailed down. This will help prevent injury. It’s also pertinent you’ve got muscle strength to maintain a safe technique whilst going through the more intense workout. By going faster you improve power and burn more calories but you need to be physically capable of maintaining a proper technique when more fatigued. By forcing the weight to move faster you’re using more energy, so you will notice you’re more tired, sweaty and out of breath by following this technique.  Be careful though!  Jerky, poor controlled movements will cause injury. You must remain in control of the weights to reap the rewards!

Here are a couple of exercises you can do both fast and slow;

  • Kettlebell Swings
  • Bicep Curls
  • Squats (maybe not too fast if you’re using a bar)
  • Push Ups
  • Bicycle Crunches
  • Tricep Dips

I’m going to do a session of 10 slow repetitions of different exercises, then next session try 15 repetitions in the same time frame for the same exercises. This way I’ll get to experience both! Hopefully it’s a new way to mix up my workouts. You should give it a try too!

Almost Friday. Keep going!

Gym Bug

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The importance of a well-earned rest

Hi there!

Sunday is my scheduled rest day and I thought it was an opportune time to do a post about why these rest days are so important for maintaining a healthy lifestyle. I take one rest day a week (on average) but recommended exercise is between 3-6, so you can take more depending on your schedule, goals and other variables.

The type of recovery I’m discussing here is long-term recovery. Which refers to the scheduled planning of rest days throughout the exercise schedule. This will be the focus of the post.
Short-term recovery refers to the recovery immediately after your work-out and includes active recovery. Active recovery is doing low-intensity exercise to help the body recover immediately after intense exercise and also the days after.

So what makes them so important?

Professional athletes take rest days too. They appreciate the importance in allowing the body (and the mind) to recover, repair and strengthen. For those who do not complete on a professional level, it’ also a great way to maintain  a better balance amongst leisure, work and family life.
Recovery and rest is when the real training happens. Your body is able to adapt to the stress of exercise, replenish energy stores and repair damaged tissues (for example, the breakdown of muscle).

Not allowing for adequate recovery opens a very wide door for injury, fatigue and illness. Lack of recovery leads to overtraining. Continuous training can actually hinder your performance. Overtraining results in depression, lack of energy, feeling drained, muscle and/or joint pain, insomnia, headaches, decreased immunity, injury, loss of appetite amongst other things. Overall, rest days are critical if you want avoid overtraining. By going too hard, you risk taking yourself completely out of exercise for an extended period of time, which is exactly what you don’t want.
I can give a personal example of this when I engaged in solid rowing training for 7 days a week for weeks on end. By the time January rang around I was struggling to walk without considerable pain in my right leg. Two doctors appointments and a physio visit later, I was diagnosed with a Grade 2 Groin Strain. 8 physio sessions and weeks off of cardio had me feeling annoyed, frustrated and disappointed. Trust me, it’s not worth it.

Rest days are also good for you mentally. I can’t imagine anything worse than having to get to the gym every single day. Whilst I love the post-exercise feeling I do value being able to lie-in and relax a bit more on my rest days. It keeps the gy from being repetitive, monotonous and downright dull.

How should I incorporate it into my schedule?

There are different methods for incorporating rest days. You can do what I do and select a specific day to have off, changing it as required by your commitments. You can also just pick and choose week by week depending on your mood (I’d be wary of this, as you may end up taking more than planned).

Men’s Fitness have a great article about rest days and recovery for weight training. Whilst this is a male fitness magazine I think the principles are applicable to both genders in their weight training schedule. To sum the article up, they suggest having “deload weeks” every 4-6 weeks, where you reduce the intensity to allow the body to recover. They also recommend incorporating stretching, core exercises and bodyweight movements into these weeks.
They also suggest taking 1-2 weeks a year for “rest weeks”. Here they emphasise a focus on doing things you enjoy, not exercise. Go walking, hiking, leisurely cycle, socialise, etc. These are really for after very intense sessions such as a marathon. However, I think it’s a great addition to any workout calendar. You get to escape the gym!

Women’s Health Magazine (keeping the balance) also recommend rest days. They state that strength does not come from training, it comes from the body rebuilding itself after the training. Their recommendations for rest and recovery include 1-2 rest days a week, alternating between intensities (e.g HIIT one day a week, endurance another), nourish your muscles (sleep right, eat right, stretch).

Again, rest days are needed, being a “gym rat” will not see you lose weight faster. It’s possible you may even retain more weight. Exercise releases the stress hormone cortisol which encourages fat storage. If you put your body under intense stress 7 days a week, you’re increasing the levels of cortisol in the body, encouraging your body to hold onto precious fat as a survival instinct.

Active recovery is a good way to allowing your body to recover too. On your rest day you could go for a walk as a way to get out the house, get some fresh air etc. You can also engage in low-intensity classes such as pilates and yoga. This way you are allowing recovery without any need to feel guilty. However, having a rest day is  NECESSITY so guilt shouldn’t really come into it (but I get that it can). Personally, especially when I’m home, I do some form of active recovery because I own a dog, so I walk him.

So, evidence has proven you do not need to confine yourself to a gym 7 days a week! Rejoice!

Hope everyone is having a great weekend and preparing to crack open their advent calendars tomorrow!

Gym Bug

Sources;

http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm

http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

http://www.builtlean.com/2012/06/05/overtraining/

 

 

 

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