generalpornmovies

What Weight Should I Be Using?

What Weight Should I Be Using?

Many people have trouble selecting the correct weight or resistance to use when performing exercises at the gym or at home.

Too little Weight:

You will not stress your muscles enough to make a measurable difference in improving your strength.

Too much weight:

You will find you may not be able to maintain proper technique which will compromise the effectiveness of the exercise and may cause injury.

We recommend you follow this general rule of thumb for selecting weights/resistance for each exercises:

• You have chosen the correct weight if the last two repetitions of each set are difficult to complete without altering technique.

For Example:

Select a light weight to start performing your chosen exercise

Eg. 5kg for a bicep curl

Complete one set with this weight. If you can complete the desired number of reps (eg. 10 reps) without any trouble – you need to add more weight.

Eg. Add 2.5 kg and complete the set again.

If you cannot complete a set of 10 you must reduce the weight.
Continue to add or reduce weight until the last 2 reps are difficult to complete without losing technique.

Remember….

1. It is extremely important to choose the correct weight needed for each of your exercises otherwise you will not achieve your desired strength goals.
2. Once you have chosen the correct weight – after approximately 4 to 6 weeks you must increase the resistance again to continue progressing.

Good luck with your training!

Please post a comment of any questions you may have we would be more than happy to help achieve your goals!

Written by Beth Chiuchiarelli
Exercise Physiologist at MD Health

Common Exercise Technique Mistakes

Common Exercise Technique Mistakes

This Week: The Push-Up

Push-Ups are one of the most commonly prescribed upper body exercises as they can be performed anywhere with no need for any exercise equipment. However because of this many people perform push-ups on their own, with no supervision and may be unaware of any technique mistakes they may be making, reducing the effectiveness and safety of the exercise.

1. Dropping The Lower Back and Head Forward

When performing a push-up it is important to use your trunk and neck stabilising muscles to maintain a straight line through your body. If you don’t do this, you will place extra pressure on the lower back and neck which can result in pain and injury.

2. Sticking the Backside in the Air

Some people will cheat on this exercise by keeping their backside up in the air as they go down onlinepharmacytabs into the push-up. A straight line should be maintained through the body, throughout the movement. If you are unable to do this, reduce the difficulty of the exercise by performing it from your knees rather than toes or reducing the depth of your push-up to the point where you are able to maintain good technique and control

3. Hunching Shoulders and Neck

People with poor strength in the stabilising muscles around the shoulder blades will tend to shrug their shoulders up towards their ears as they perform the movement. To avoid this keep your hands right under your shoulders and think about keeping your shoulders down as you go through the push-up.

For more information check out our Workout Wednesday video on “The Perfect Push- Up”

Written by Jack Hickey
Exercise Physiologist

Warm Up For Resistance Training

Warm Up For Resistance Training

Many people go to the gym and lift weights without doing any form of warm up or perform an inadequate warm up before hand.

Warming up prior to resistance training is important to prevent injuries and maximise performance during your workout. The following tips will help you with your next strength training workout.

Cardiovascular Warm Up

Performing 5 to 10 minutes of cardiovascular exercise using the muscle groups you are about to train is important to increase blood flow to those areas. An example of this would be cycling on an exercise bike before performing lower limb strengthening exercises such as squats. This ensures optimal oxygen delivery to these muscles as well as improving joint range of motion throughout your training session.

Perform Warm Up Sets With Light Weight

Prior to heavy multi-joint movements such as squats or bench press, it is important to warm-up your neuromuscular system to ensure correct muscle activation during your exercise. This involves performing the movement such as a squat with a light weight for 10-15 repetitions before loading up with a heavy weight. This will result in improved muscle recruitment during the exercises maximising your force and power output.

Avoid Stretching

Although many people believe stretching should be performed before exercise to prevent injuries, this is not the case. Prior to resistance training, stretching can actually reduce your muscles ability to produce force, reducing the strength benefits you will get from your workout. This being said stretching has its place to improve flexibility and is best performed after resistance training when the body is warm and finished producing force.

Opening Hours: Mondays – Thursdays from 7am-9pm; Fridays and Saturdays 7am-2pm.

Want to know more?

If you want more information or would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists, call us on 9857 0644 or email us at admin@mdhealth.com.au

Take the first step to a healthier you!

Our Tailored Strength & Fitness will increase all over body strength making you better prepared for this strenuous time.

Contact us today to book a free, 1-hour session with an experienced MD Health physiotherapist or exercise physiologist.

This helps us identify your current strengths and weaknesses, and to get an understanding of what your goals for the program are.

Take the first step to a healthier you!

Contact us today to book a free, 1-hour session with an experienced MD Health physiotherapist or exercise physiologist.

This helps us identify your current strengths and weaknesses, and to get an understanding of what your goals for the program are.

 

Book a Free, 1 Hour Session