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Quality vs. Quantity

Weight Training:  Quality is more important than quantity.

A resistance-training program that does not focus on technique gets you results much more slowly and may put you at risk for injury.  Here are some very important technique tips:

·         Quality and execution of movement is critical.  It makes no sense to perform 12 sloppy reps.  It is far better to perform 8 reps with perfect form and then take a break.

·         Take it slow.  Proper weight training is not a fast sport. In fact Wayne Westcott, a leading strength and conditioning researcher, has determined that one repetition should take approximately 5-6 seconds; that is 2 seconds to lift the weight and 4 seconds to slowly lower the weight in a controlled fashion.  Most people lift too quickly using momentum instead of muscle.  A proper set of 8-12 repetitions should take approximately 1 minute to complete.  Proper execution of each rep is the most critical factor in weight training. 

·         Breathe.  A proper breathing rhythm makes each set more effective.  Focus on exhaling as you lift the weight or when you exert and inhale as you recover or lower the weight.

·         Sit up straight.  Proper posture is critical to ensure you are working the correct muscle groups and not putting your body at risk for injury.  Keep your abdominals contracted throughout the entire set of exercises.  Pull them up and in towards your spine to help stabilize your trunk.  Keep your shoulders back and chest lifted up and out when doing seated, bent over or standing exercise.