If you follow the tips below in your workouts you will make them safer, more effective, time efficient that will lead to the fastest results in least time that your body genetics will allow you.
Before You Start Regular Workouts
If you have any known too-week, too-tight or otherwise non-optimally functioning body part or segment, get with a professional such as a Physical Therapist or trainer (who is experienced in corrective exercises) who can assess you and then develop a set of exercises or a routine that will get everything back into alignment, balance, and into good working order. A properly qualified trainer or Physical Therapist will assess your strengths and weaknesses before he or she starts training you. Any unbalanced, unstable, too-week, tight, or overly active area will show up within the assessment.
Breath Regularly
Do not hold your breath. Gently take one breath per every exercise movement or repetition. Breathe out during exertion (the hardest part of the exercise).
Form Perfect
Focus on perfect exercise form and technique. Stop if your form is lost for any reason. Work targeted areas. If the area targeted tires and another kicks in to help, stop & rest.
Posture Alignment
This applies to standing or moving. Feet (hip-shoulder width apart), knees, hips shoulder and head pointed straight ahead. From the side, ankles, mid-knees, hips, shoulders & ear in a straight line.
Effort and Intensity
Use the correct effort or intensity level for each exercise. Make every movement count. This is your return on your invested effort. There is no reason for improvements in life unless there is a challenge. This also applies to muscles, workouts and effort. It does not matter how much weight, sets, reps, or how long you have been swimming or jogging, if you want to improve you must push a little, usually near the end of the set or lap.
Recommended workout efforts (all done with perfect form):
- Rehabilitating an area or limb 20 to 40% effort
- New exercise or activity taken up for the first few times. 50 to 70% effort
- Exercise or activity that has been done over a few weeks, ok to work at 70 to 100% effort
Lock or Bend
Avoid over-bending (called flexing) and or straightening (called extending) any joint in the body whether exercising, moving or whilst at rest.
Tempo/Speed
When exercising, control the speed of the up and down movement. Put a hold orpause at the top, bottom or middle of the movement if you want to increase efficiency.
Correct Exercise for Goals
An important decision you make is your choice of exercise. Choose the appropriate activity, exercise or workout that can lead to the attainment of your goals.
