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Stronger You in 2012.

Posted Jan 03 2012 12:00am

We sweat so much over our Financial plans. So that we get the highest returns on Investment.Is there a foolproof way to maximize returns on time spent in getting fit ? Especially with New Year ?
Yes ! by putting some Strength Training ka tadka in your fitness routine ! It revvs up the metabolism ,adds muscle and bone strength and will make ageing a lot pleasant.
There is a lot of foundation work one can do right at home . Just by following these dictums . Beginners puzzle over which exercises to do.How may times.How much weight to use.The correct way to do the moves. Some common-sense principles can kick start your journey.And when you understand why you are doing what you are doing -it  is far better than robot like sticking to a workout plan of some celebrity ! Criteria for choosing Exercises.
  • Every workout should incorporate exercise for your body's major muscles ; they have the biggest potential for getting stronger and for revving up your metabolism.Which are these muscles ? Look at yourself : mark the legs - front (quads) and back (hams). The glutes ,abs and lower back system which is your core.The upper back and shoulders .
  • Exercises that focus on small muscles like bicep curls or which target the big muscles minimally (leg raises ) are  a waste of precious workout time.
  • Exercises which closely resemble the actions that your body is designed to do in everyday life will yield the greatest benefit.Hence perhaps twisting yourself in Hastakarnasana is of less metabolic benefit than being able to squat with your ass to grass .
    • This means whichever exercises you do should involve use of the leg -glute-core complex or the back-shoulder -core complex .And they should use these muscles in a functional ,practical way. 
  • So that you get stronger in everyday work like climbing a flight of stairs ( lunges ,split squats),pushing the heavy couch to another room ( push-ups ) or lifting laundry basket to load it in the machine (deadlifts) ,making a bed ( good mornings,squats ) and taking out pots and pans from the top -most shelf or keeping or taking out a heavy suitcase on the luggage rack of a train ( back rows ,pulldowns,pullups,shoulder presses).Doing these multi-joint ,compound movements will make you strong,fit and athletic .
    • How much weight to use ?
  • Once you can do twenty five bodyweight squats at a go or ten push-ups you are good to add external resistance.Which means take any weight you are confident that you can pick for 8 reps.Reduce it by twenty five percent .And then go ahead with the full range of motion for 8-10-12 reps.
    • Correct Form.
    Every exercise has a correct technique .But certain common-sense things always stand true across the board.Be sure to see youtube videos of trusted channels like Performance University to know what correct form looks like.
  • Correct form is always about shortest possible distance (the straight line).Your legs and back are a lever if used correctly (without arching ) and help you to use the strength of the core (glutes and abs ) to do all moving of heavy objects.
  • The object to be lifted should be close to the body - so that there is least pressure on the back.
  • Always exhale at the time of maximum exertion - for example when going up in a squat or when pulling up in a pullup.Exhale at the hardest part of the motion and inhale during the easier part.
    • How many times should I Strength Train ?

  • Three is best, two times will work,one is less but will do to start with.
    • Do I need to Join A Gym?
  • If you are able to find a Gym that supports free weight ,functional movements - like  Raj Ganpath's Quad in Chennai -it will be a great motivator.Otherwise Strength Training is easily done at home with minimal equipment ( a kettlebell, a basic set of dumbells).
  • Alternate your workouts - using different compound free weight /bodyweight exercises gives time to recover and is  safest and metabolically best.
  • Machines are not a good place to start because they focus on isolating muscles and making a move efficient and easy.And many have no carryover in real life eg leg extensions and leg press .
    • How long should I work out ? 
  • When you work out using resistance and by targeting your big muscles - you get a bigger bang for your fitness buck in lesser time. Four exercises - 24 reps - in sets of 8 (3 sets )  or 12 reps (two sets) will set you back by twenty five minutes at the most -including warm-up !
    • What more questions do all of you have to overcome your hesitation in adding some Strength Work in your Fitness Routine ?
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