The Importance of Proper Form During Exercise

The Importance of proper form during exercise cannot be overstated. Ask any personal trainer or fitness coach and they will tell you that doing 5 reps of any exercise using correct form and technique is more effective than doing 20 reps with poor form.

You might think this topic is pretty straight-forward, but actually it is fairly complex. The reason for this is because knowing and practicing correct form during exercise is a skill that requires learning and repetition.

Throughout this blog, I have extolled the virtues of exercise, regular daily exercise and being motivated to start an exercise routine. Motivation, determination and routine are fantastic and all necessary to achieve your fitness goals. However, you also need know-how; that is to say, you need to know the correct way to exercise. You need to learn correct form.

Think back to high school, or even grade school and Phys-Ed class (or Fizz-Ed class as I like to remember them as). Surely you can recall at least one well-meaning teacher who taught you how to do situps and push ups. Sit Ups were performed by laying flat on your back, then reaching up and across to touch your toes. Personally, I never really felt much going on in my gut, but my back sure did hurt afterwards. Push-ups seemed just as pointless to me, no one told me to squeeze my butt and keep my back straight not swayed. So again, very little affect for me at that time, except again to aggravate my back.

No fault to the Fizz-Ed teachers; they were simply teaching what was practiced at that time.

These days, physical fitness and nutritional health are not just for the fringe few. Fitness and health have become "buzz words" that are known by the general public. Yet sadly, only 15% of Canadians achieve the recommended weekly 150 minutes of physical activity; according to the Globe and Mail . What the Stats Can survey does not take into account is the quality of the exercise that the 15% are engaging in. I think its safe to say most people would prefer quality over quantity in most things; TV shows, movies, food, cars etc.

So I've kinda wandered away a wee bit from my original thought here, but the point is that correct form (aka: quality) is very important during your exercise sessions. So now the question is, how do you learn correct form??

You can research; like I've done here for you OR you can book a few personal training sessions with a qualified Personal Trainer at your gym.

If you decide to take the route I recommend most, which is work with a Personal Trainer; make the most of your sessions by asking outright what you want to achieve; that is TELL YOUR PERSONAL TRAINER WHAT YOUR FITNESS GOALS ARE. They can only help you if you tell them; so don't be shy. Second; during your training sessions, if you have any questions or are unsure about what you are doing ASK QUESTIONS!. The best Personal Trainers will respond to your questions and will be further inspired by your interest in your own physical health.

When I started my most recent personal training sessions, my trainer had me use free-weights for some of the exercises. I had never used free-weights before and I told him that so that he would know I was a beginner. This gave him the opportunity to teach me the correct form; thereby achieving maximum effect while performing the exercises AND most importantly; avoiding unnecessary injury or strain that can happen when you perform an exercise with poor or incorrect form.

Again; I want to repeat that last point:

Using proper form during exercise will help you to achieve maximum effect while performing the exercises AND most importantly; avoid unnecessary injury or strain that can happen when you perform an exercise with poor or incorrect form.

Of course, you can also learn correct form from books and videos. Be sure to check the dates to ensure the information is current and check if the author and their information is backed by a government agency or other qualified agency.

I found a few web sites and videos in a quick search for correct exercise technique:

Side Crunch

Squats: this one describes the squat technique I use which was taught to me by my personal trainer 

Abdominal Exercises: This video shows a series of exercises done together to achieve optimal results, I actually use about half of these exercises in my own routine. The demonstrator in the video is quite good at explaining the mechanisms behind the exercises

I'm pretty picky, these three were the only ones I found so far, that were easy to understand and also showed correct form during the exercise. I was trying to find some videos showing free weight exercises similar to the ones I have been taught. But I was not able to find any today.

Basically, I use a 20 or 30lb barbell for the first exercise. The idea is to hold the weight in front of you, allowing your arms to relax stretched down fully  in front of you while you stand with your legs hip width apart, knees very slightly bent, feet pointed forward. Slowly bend at the waist (do not bend at your knees); pushing your butt out behind you until your hands holding the weight lower past your knees. Be sure to keep your chest and head up, looking straight ahead. Hold for 1 second then come back up more quickly than you went down; squeezing your butt while doing so. Keep your core (tummy) tight during the exercise. If done correctly; you should feel the exercise work your butt, thighs, tummy and lower back. I had started with 20lbs several weeks ago and today I used 30lbs and was able to feel the exercise again. Do about 15 reps, then mix with 15 reps of two other exercises and repeat 4 times. 

If you find some great videos showing excellent proper form for exercises, please send me the links and I will post them here for everyone to share.

The summary of today is to remember that proper form is extremely important during your exercise routine. Whenever you are unsure, always ask a personal trainer or seek other professional advice. An easy rule to use is that if the exercise is causing you pain; then its probably not working correctly. The key is to know the difference between pain and the normal burn you feel when working the muscle correctly. A personal trainer can help you to learn this and they can help you to achieve your own fitness goals.

Until next time; don't sweat the small stuff... 

Belly Fat Challenge: Week #11 update

So here it is, the long awaited picture of progress. In order to appreciate how much work I have done to lose the 3 inches I have lost from my waist in 11 weeks you need to review some of my posts which discuss my daily workouts. Yes, daily. I had been going to the gym everyday for about an hour each day since March 6th. Recently, I have had to scale this back to 6 days per week, due to a new commitment.

Here is the before picture taken
on March 6, 2012:

March 6, 2012

May 18, 2012

And over here >>is the after picture;  after 11 weeks of hard work taken today, May 18, 2012.

Wow, I wasn't even aware of the difference myself until just looking at these two pictures now.

It sure makes me feel good that all my hard work has translated into some really great results. This is not the end of my belly fat challenge, gosh no. It has now spurred me on to keep working hard and keep up my exercise routine and maintain my healthy diet. It feels great to be able to slip on my jeans now, rather than squeeze myself into them. LOL!!

I sincerely hope that by sharing my experiences here has inspired some of my readers to take up their own fitness challenges. For years I thought there was no way I'd ever lose the belly fat I gained through two pregnancies. The skin there was so stretched and the fat just didn't seem to ever want to go away. But now I've managed to change all that by working out more often and by changing my diet. For me, its not just about how I look, but how I feel overall.  And, its also about setting a goal and reaching that goal.

Until next time; don't sweat the small stuff...

Todays Workout and Fitness Update

Well, it certainly is a beautiful Friday morning in May here in Hamilton. My workout this morning combined 30 mins of cardio with 30 mins of abdominal work  and some weight training. I've been getting alot of positive remarks lately on how I look. Everything from; "your skin looks so good since you've quit smoking", to "I hardly even recognize you, you look great, what are you doing different?".

Its nice to get positive feedback. I am incredibly self-critical, so hearing great things from people around me tends to cut through my own self-talk and brighten things up. I think one of the unexpected perks of exercising regularly and eating healthy is that even when things are worry-some or troubled in your life, you are able to manage the challenges more easily. I think that the reason for this is because exercise and healthy eating help to stabilize your body; sort of a buffer-zone to stressful events that occur in your life. The discipline, energy and determination that you "exercise" while exercising all overflow into your day to day life.

Its tough to describe completely, but if you are someone who has made healthy diet and exercise a regular part of your life, you know what I mean.

Next week, I plan on posting some updates on my Belly Fat challenge, including pictures. Yes, the dreaded pictures!!! But I think that the progress I've made is truly noticeable now.

Reality Check:

I just want to say one big thing about the hype you read and hear about diet and exercise. There are so many different products out there from miracle teas and pills to exercise machines that guarantee results!! All of these products have one thing in common: they promise huge results quickly. 

Seriously; do you, as a human being and informed consumer really think that in just 3 weeks all your fat will melt away like magic?????????????????????????

Think about it logically. Did it take three weeks for you to gain those 50lbs??? Probably not. I know when I was expecting my first child, I gained 80lbs over a 40 week period. It took me more than 10 years to lose the first 50lbs.(without trying)  The other 30 I only started losing since I adopted my exercise program two years ago. Of course, some people may have a quicker metabolism. But NO ONE has a metabolism that can burn 20lbs in 3wks. You would have to work out 10hours a day every day and diet like there's no tomorrow.  Definitely a very unhealthy way to lose weight.  

The hard truth is that achieving good health requires commitment. You need to commit time and effort. And you need to be determined to stick to it. A health program that helps you to lose weight, tone muscle, and eat healthy requires a lifetime commitment. Once you have achieved your goal (whatever you think is your "ideal" body/health) then you need to continue with the healthy lifestyle to maintain your health. Its not temporary. Its not a quick fix then-I-can-go-back-to-eating-burgers-and-fries-and-1000-calorie-shakes thing.  Its a new lifestyle. That means "for life". Embrace it. And Enjoy it.    

Until next time; don't sweat the small stuff...

Diet - Easy And Tasty Recipe #5

Gee, its been awhile since I've shared a recipe on here. March 20th was the last time I posted a diet suggestion. Today I have a new one for you, and its part of the nutrition plan that I have been following for about a month now.

Curry Chicken Salad

Ingredients:
lettuce, chopped
cucumber, diced
red pepper, diced
onion, diced
zero or low fat cheese (2 small slices, cubed)
one hard boiled egg, peeled and sliced
3oz chicken
zero or low fat balsamic dressing
1 tsp yellow curry powder
1 tsp cumin
1 tsp turmeric
1 tsp crushed coriander seed
salt and pepper to taste

Gently saute the chicken in a pan with 1 tbsp of olive or canola oil. Add the curry, cumin, turmeric and coriander when the chicken has browned. Add 1 tbsp of water and cover and simmer.

Meanwhile; assemble your salad by layering the lettuce, cucumber, pepper and onion in a salad bowl. Garnish with the egg and cubed cheese.

Slice the chicken when finished cooking and add to the salad.

Top with 1 tbsp of balsamic dressing.

Enjoy!! 

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Fitness Clubs: What is most important to you?

I know I previously blogged on this topic but its such an important topic I don't see why we can't look at it again. It's surely a great thing that each of us has our own likes and dislikes and the things that we feel are important to us are also varied. Variety is the spice of life, right?? Sure. However, all this spiciness is what makes it difficult for companies to attract our attention. There are so many "groups" of consumers. What businesses need to do (and this includes fitness clubs) is to determine the market (aka: consumer group) to whom they want to target their services/products.   

Lets take a simple product like books, for example:

Most cities and towns have at least one used book store. Although anyone is free to walk in to these stores and purchase books, its fair to say that very likely the majority of customers who frequent used book stores are; students, seniors, customers on a low or fixed income and a few environmentally conscious persons.

Next you have small privately owned bookstores, some of which do offer used product but for the most part sell new books and related items. These types of stores often appeal to people like me, who prefer to spend money at locally owned businesses to support the local economy. Other reasons to shop here would be that the customers don't like big box stores, they know the owner or someone in his family or peer group, or they prefer the shopping experience of being in a small shop, where often you receive a higher standard of customer service and attention.

Finally you have your big box stores. The franchises which look the same no matter if the store is on the east or west coast. Just as they offer a generalized overview of books and other related products they similarly appeal to the generalized consumer, one of the masses. I have purchased books at a big box store. Pricing and location being the two reasons. If I had more time to make my purchases, I would have gone to a locally-owned store. 

So just as book sellers cater to different markets, so should fitness clubs. You can't be everything to everyone. Its impossible!! My club, Century Fitness has the key things that I wanted in my fitness club;

1) CLEAN CLEAN CLEAN facilities

2) Fully operational equipment and changeroom facilities

3) Open early or 24 hours

4) Nice, clean, quiet boxing studio

5) Quiet area with padded floor for cool-down stretching

6) Staff available in the main gym to assist with questions about equipment, exercises etc

7) Comfortable facility temperature and ventilation system

Someone whose opinion I greatly respect made a comment about my gym and what they disliked. They said that they felt the equipment was old and not in the best working order and that they had trouble finding paper towels sometimes. He prefers the gym he is a member of because the equipment is "state-of-the-art" (his words) and in better condition.

Personally, I am okay with older equipment, as long as it is kept in excellent working order. It would be nice to see one or two new machines introduced on a regular basis. The advantage to this would be that it would create a "buzz" among the members. They would be anxious to try it out; and more likely to talk to their peers about their gym and the new equipment. When clients talk about their gym in a positive way, it can easily generate new clients simply by the excitement and enthusiasm expressed. 

Companies like McDonalds and Tim Hortons do this. They have their standard fare; and then they offer new stuff, usually every 3-6 months. This new stuff is to generate a "buzz", get people talking. And if they are talking about your business or product, other people will hear about it and it will generate more sales. 

So this month, I am going to put up another poll and this one will focus on finding out what you feel are the most important features you want in your fitness club. Please vote, your opinion counts. We want to tell fitness club owners what we want, so they will hear us and respond to our wish list. 

Until next time...don't sweat the small stuff!