Posts tagged Stretching
Resistance Band Exercises – 3 Common Mistakes
Sep 17th
Resistance bands are an effective way to add resistance training to your workout. Resistance band exercises are simple to learn, however there are 3 common mistakes that people new to training with bands make involving the speed of the movement, not going through the entire range of motion for each exercise and using the wrong tension for a specific exercise.
Because there is tension on a resistance band during both the concentric and eccentric portion of the exercise for best results a slow pace during both phases of the exercise is essential. In general the movement should normally be smooth and controlled, both while stretching the band and while returning to the starting point of each exercise. For a bicep curl many trainers suggest counting to 4 on both the lift and release, variations are to count to 2 for each phase or to count to 2 on the lift and 4 on the release. While some exercises require a more explosive movement, most exercises should be performed in a slow, controlled manner for best results.
A second mistake made during resistance band exercises is to fail to go through the entire range of motion for each exercise. The tension on the band increases as the band extends and as you start to fatigue it’s increasingly important to concentrate on extending through the entire exercise. In person or video instruction can be very helpful to learn the optimal range of motion for each resistance band exercise.
Selecting the correct band for each exercise can be challenging if you’re new to exercising with resistance bands. If your goal is to tone and tighten select a band that allows you to do 12-20 repetitions of the exercise. If you’re not able to complete all of the repetitions switch to a lighter band to complete the exercise. If your goal is to build muscle select a band with more tension that allows you to only complete 8-10 repetitions of each exercise before fatigue. To make a band “heavier” you can make the band functionally shorter by looping the ends of the band around your wrists, or if you’re standing on the band, as for bicep curls, widen your stance so there is more tension on the portion of the band from the floor to your hands. Using 2 or more bands at the same time also increases the tension, making the exercise harder.
The following guidelines work for many people, but let your body be the guide:
Very light band: triceps kick backs, shoulder raises, ab/torso twists and rehabilitation
Light band: shoulder press, shoulder circles, wood chop, chest fly and rear deltoid fly
Medium band: leg press, chest press, pull apart, bicep curls, the penguin and shoulder shrug
Heavy band:? advanced pull apart, standing row, single arm chest press, speed curls and press downs
Exercising with resistance bands can be a challenging and very effective workout, ideal for both weight loss and muscle building. Concentrating on your form, including the speed and range of movement will help you get the best results in the shortest amount of time.? Selecting the appropriate band for each exercise will become second nature as you gain experience in working out with resistance bands.
How to Increase YOUR Self Worth and Appreciation
Sep 9th
I have been going through some personal stretching, questioning and developing (as always!). I feel so blessed and fortunate to have many mirrors presented to me in the clients and people I interact with. It never ceases to amaze me that the guidance, advice, strategies and plans that come out of my mouth in a session is often the very thing that I need to hear!!
Something that has been presenting over the last wee while is the issue of worth. I advise people to repeat affirmations of “I am worth it” over and over again throughout the day — the next step is to repeat it to yourself while looking yourself in the eye in a mirror — sounds easy doesn’t it… it is amazing how difficult some people can find this.
Truth is you are worth everything you could possibly dream of and much much more – there is no such thing as lack and limitation other than what you have set up for yourself – you receive what you feel you should receive and no more. Isn’t it time you re-evaluated what it is you think you are worth?
What I want to look at here with you is a correlation between self discipline and self worth… When you adopt a discipline of lets say a 5 minute meditation each day or a 30 minute exercise session every other day – this is a manifestation of your saying I AM WORTH IT. You see it is important to follow through with this idea of worthiness – if you are worth looking after to the finest degree imaginable then does it not make sense that this requires the follow through of what it is your body needs from all aspects of self (mind-body-spirit)?
On the flip side – if you find yourself making excuses about why you do not have the time for an exercise routine, meditation, journaling (whatever you as a whole being requires to lead a fulfilled life) – I suggest that you take a look at how much you are valuing yourself… perhaps it is time to re-assess the worth you have placed on your own well-being.
Have you ever paid attention to the advice given on the safety information on airplanes? In the event of an emergency – oxygen masks will drop down and you are to place them on your face… parents and individuals looking after other dependents are advised to take the oxygen first!! To put that another way – how can you expect yourself to look after others, perform your duties and achieve what you are going for unless you look after yourself first?
If what you are currently doing in life is not working out for you; not achieving the results you know and want for yourself – it is time to look at change!! You are worth it… I am here to support, facilitate and motivate that in any way I can.
