How many body movements do we make in a day that require proper form? It’s a tough question, right? Each day, we walk, drive, lift boxes, carry kids, and sit at a desk, and cross train and exercise, as if our lives depend upon it. And yet, we move through our day on autopilot without a keen focus on safety or the proper body alignment, until faced with an injury. Proper movement and good form are linked to every function and process in the body. And at no time is it more important than during aerobic exercise and strength training.
Weight training exercises are dependent upon the proper form to be most effective for two key reasons:
- To minimize the risk of injury.
- To maximize the potential effect of the exercise.
When the proper form is incorporated into your workout, the movements the exercises require uses only the intended muscles, instead of enlisting secondary muscles to help in the lift. So, it is important that your body is in appropriate alignment. For example, when performing the standing straight bar biceps curls, your feet should be shoulder width apart, for stability. And, your back should be straight and fully upright, to reduce the chance of a lower back injury.
At PH360, our goal is to make sure you get maximum benefit from your workout. Our mission includes ensuring that you reach your fitness goals in a healthy manner and without injury. To stay in good fitness form, the following rules apply when during aerobic exercise or strength training:
- First: consult a doctor. Check with a health professional to make sure you are fit enough for physical activity, especially if you are over age 40 and/or physically inactive.
- Always warm up. Before you head to any aerobic class or lift a weight, do at least five minutes of aerobic exercise to get your muscles warm and pliable. Warming up increased blood flow into your muscles, making them more flexible and ready to exercise.
- Set reasonable goals. With the help of a PH360 trainer, you can set reasonable goals to help prevent overtraining injuries.
- Remember to breathe. Do not forget to maintain your breathing while performing each exercise.
- Lift the proper weight. For most strength training programs, the right amount of weight for you should be enough so that your muscles feel tired after 10 to 15 repetitions.
- Don't try to rush. Avoid jerking the weight up. Lift and lower weight in a slow, controlled manner. It will help you focus on good form; stay in tune with your muscle groups by isolating them, and doesn't allow you to use momentum to "cheat" while lifting.
- Be consistent. Three PH360 workouts per week helps to build muscle – two helps to maintain it. Wear proper shoes. Never try to work out in poor or old shoes. Poor footwear makes you more susceptible to injury and may harm your ability to balance.