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🏋️♂️🔥 Let's discuss an often neglected, but crucial piece of a fitness program, mobility and flexibility, and how to incorporate them into your fitness program. 🏃♀️💪
Why mobility and flexibility are important: 🙆♀️ *Improve range of motion: Mobility and flexibility exercises help to improve your range of motion in your joints, which can help you move more easily and perform exercises with better form. 💃 *Reduce risk of injury: When your joints and muscles can move freely, you’re less likely to experience strains or sprains during exercise. 🤕 *Improve posture: Tight muscles can cause poor posture, leading to pain and discomfort. Improving your flexibility can help to alleviate these issues. 🧘♀️ How to incorporate mobility and flexibility into your fitness program: 🏋️♀️ *Warm up with dynamic stretching: Before starting your workout, perform dynamic stretches to prepare your muscles and joints for exercise. Dynamic stretches involves moving your body through a range of motion, similar to movements you will perform during the workout, while gradually increasing the intensity of the movement 🤸♀️ *Perform static stretching after your workout: Static stretching helps to improve flexibility by holding stretches for longer periods of time. This is what most people think of when they think about stretching. Hold each for about 30-60 seconds under moderate tension.🧘♂️ *Use foam rollers and other tools: Foam rollers and other tools can help to release tight muscles and improve flexibility. It's a self-massage technique that helps loosen tissue that typical stretching cannot release. This is a more advanced technique that we will discuss in future posts.🛀 A few exercises to get you started: 🏃♂️ *Hip circles: Stand with your feet hip-width apart and your hands on your hips. Circle your hips clockwise, then counterclockwise. 🕺 Shoulder rotations: Stand with your arms at your sides. Raise your arms to shoulder height and rotate them forward, then backward. 🏋️♂️ *Ankle pumps: Sit on the floor with your legs straight out in front of you. Point your toes toward your head, then away from your head. 🦶 *Bird dog exercise: Begin on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Raise your right arm and left leg simultaneously, then switch sides. 🐦 🤝 Incorporating mobility and flexibility exercises into your fitness program can help to improve your overall fitness, improve posture, and reduce your risk of injury. By warming up with dynamic stretching, performing static stretching after your workout, and using tools like foam rollers, you can improve your range of motion, reduce pain and discomfort, and move more easily. #Mobility #Flexibility #FitnessGoals #InjuryPrevention #inbalance #inbalancefitness #seniorfitness #seniorfitnessspecialist #beginnerworkout #beginnerfitness 🏋️♀️💪
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Strength training is the one of the best ways to build muscle, boost your metabolism, and improve your overall health and fitness. However, it's important to avoid common mistakes that can lead to injury or derail your progress. Here are a few guidelines to help you get the most out of your strength training workouts, and stay safe:
🚫 Mistake #1: Lifting too much weight too soon Start with light weights and focus on proper form and technique before progressing to heavier weights. Gradually increase the weight and intensity of your workouts over time to avoid injury. 🚫 Mistake #2: Not allowing enough rest between sets Resting between sets is important for allowing your muscles to recover and rebuild. Aim for 30-60 seconds of rest between sets for most exercises, and up to 2 minutes or more for proper recovery from heavier lifts. 🚫 Mistake #3: Neglecting certain muscle groups It's important to work all the major muscle groups in your body for overall strength and balance. Don't neglect your back, glutes, and core muscles (not just your 6-pack), which are often overlooked in favor of more visible muscle groups like biceps and chest. 🚫 Mistake #4: Focusing too much on isolation exercises Compound exercises, those that work multiple muscle groups at once, are more efficient and effective for building strength and muscle. Include exercises like squats, deadlifts, pull-ups and push-ups in your routine, in addition to, not a substitution for isolation exercises like bicep curls or tricep extensions. 🚫 Mistake #5: Ignoring proper form and technique Poor form and technique can lead to injury and limit your progress. Take the time to learn proper form for each exercise, and consider working with a personal trainer or fitness coach to ensure you're performing exercises correctly. By avoiding these common mistakes, you can make the most of your strength training workouts and achieve your fitness goals safely and effectively. 💪👍 #strengthtraining #workoutmistakes #avoidinjuries #fitnessbeginners #properform #restbetweensets #compounds #musclebalance #inbalancetraining #inbalance #beginnerworkout #seniorfitnessspecialist #seniorfitness 💪 Myth: Strength training will make you bulky.
💡 Fact: It's a common misconception that lifting weights will make you bulky. In reality, strength training helps build lean muscle mass, which can increase your metabolism and help you burn more calories throughout the day. In fact, weight may stay stable, but your clothing sizes may decrease due to the increase in lean muscle and decrease in body fat. 💪 Myth: Cardio is the best way to lose weight. 💡 Fact: While cardio is an important component of weight loss and fitness, strength training, and a healthy diet, are probably more important in maintaining a healthy weight. As stated previously, building muscle through strength training increases your metabolic rate and burns more calories, even at rest. A combination of cardio and strength training is the most effective way to lose weight and improve overall health and fitness. 💪 Myth: You need to spend hours in the gym to see results. 💡 Fact: You don't need to spend hours in the gym to see results. Consistency is key - even a short strength training workout a few times a week can lead to improvements in muscle tone, strength, and overall health. 💪 Myth: Strength training is only for young, healthy adults. 💡 Fact: Strength training is beneficial for people of all ages and most medical conditions (consult your physician), including older adults, and even kids. In fact, it's particularly important for older adults to maintain muscle mass to prevent age-related muscle loss and maintain overall health, mobility and quality of life. 💪 Myth: You need expensive equipment or a gym membership to strength train. 💡 Fact: You don't need expensive equipment or a gym membership to strength train. Bodyweight exercises, resistance bands, and dumbbells can all be used for effective strength training workouts at home. Remember to always consult with a certified personal trainer or healthcare provider before starting a new fitness program. #StrengthTraining #FitnessMyths #BeginnerFitness #HealthyLiving #seniorfitness #seniorfitnessspecialistness #inbalance #inbalancefitness 🏋️♀️💪 As we have said before, fitness is all about progress, and the FITT principle is a great way to ensure that you're making the most of your workouts! Here's what it means, and how to use it:
F - Frequency: How often you exercise per week I - Intensity: How hard you work during exercise T - Time: How long each exercise session lasts T - Type: What kind of exercise you do 📝 Here are some tips to help you apply the FITT principle to your workout routine:
#FITTPrinciple #FitnessGoals #WorkoutTips #inbalance #inbalancefitness #beginnerfitness #seniorfitness Let's talk some more about rep ranges and how they affect the intensity of your workout, and where to start.
It's always better to start with lighter weights and proper form to prevent injuries. Once you've established good technique and form, it's time to think about the number of reps you should perform for each exercise and set. Here are some guidelines to help you get started:
As you progress and feel comfortable with your form, you can gradually increase the weight and reps to continue challenging yourself. At inbalance FITNESS, our certified personal trainers can guide you in safely implementing progressive overload into your strength training routine to establish a habit and avoid injury. #StrengthTraining #FitnessTips #WorkoutProgression #SafeStrengthTraining #inbalance #inbalancefitness #beginnerworkout #beginnerfitness #seniorfitnessspecialist Form first, but once proper form is established, how much weight should you lift? How many reps and sets should you perform each workout? These are common questions that come up in strength training all the time. Let's talk about how volume and intensity relate to each other, and how you should approach these two variables when you are training.
Rep (repetition) ranges: The number of reps you perform determines the intensity of the exercise. In general, the fewer reps you perform, the more weight you can lift. Here are some guidelines for intensity based on rep ranges:
Rest between sets: As intensity increases, you'll need longer rest periods between sets to recover. Here are some guidelines for rest periods based on rep ranges:
Volume: Volume is the total amount of work you do in a workout. To increase volume, you can either increase the number of sets or reps. Our expert certified personal trainers at inbalance FITNESS are here to provide guidance and support as you learn the correct form and safe progression for your fitness program. Don't hesitate to ask for assistance and prioritize proper form, intensity and rest to set a solid foundation for your strength training journey! #FormMatters #ExerciseTechnique #FitnessSafety #StrengthTrainingTips #ProperForm #BeginnersGuide #beginnerworkout #SeniorFitness #safestrengthtraining #seniorfitnessspecialist #inbalancefitness #inbalance Using correct form and technique is the key to ensuring safe and effective workouts. Maintaining proper form not only helps prevent injuries but also ensures that you are using the right muscles and getting the most out of your exercises.
Here are a few tips for establishing proper form:
#FormMatters #ExerciseTechnique #FitnessSafety #StrengthTrainingTips #ProperForm #BeginnersGuide #beginnerfitness #seniorfitness #seniorfitnessspecialist #inbalance #inbalancefitness Progressive overload is a key principle in strength training that involves gradually increasing the weight or resistance to continually challenge your muscles and promote strength and prevent injury. Here are a few tips on how to safely implement progressive overload in your strength training program: Start with a weight or resistance (body weight, tubing, light dumbbells) that allows you to perform the exercise with proper form and technique.
#ProgressiveOverload #StrengthTraining #FitnessTips #MuscleGrowth #WorkoutProgression #SafeStrengthTraining #inbalance #inbalancefitness #seniorfitness #seniorfitnessspecialist #tennisfitness #pickleballfitness #golffitness Our first and best mode of transportation, and exercise is walking. As we age, walking becomes even more important for our independence, health and well-being!
Here are 3 key benefits: 1️⃣ Maintains Cardiovascular Health: Walking helps improve heart health, lowers risk of heart disease, and maintains healthy blood pressure. 💓 2️⃣ Enhances Bone Health: Weight-bearing walking helps strengthen bones and reduce the risk of osteoporosis. 🦴 3️⃣ Supports Mental Well-being: Walking boosts mood, reduces stress, and improves cognitive function. 🧠 Make walking a part of your daily routine for a healthier and happier you! Remember if you are just starting out, take it slow, and listen to your body. #WalkingBenefits #HealthyAging #FitnessTips #GetMoving #WalkingBenefits #HealthyAging #FitnessTips #GetMoving #inbalance #inbalancefitness #womenshealth #SeniorFitness #seniorfitnessspecialist 🔥 WARM-UP FIRST 🔥
Before hitting those weights or starting any exercise, it's important to warm up properly. The warm-up is divided into two segments: general and specific. The General Warm-up, is usually light cardio activity that raises the heart rate and warms up the entire body. This should be done first. Before hitting the weights or starting any exercise session, it's important to warm up properly. The warm-up is generally divided into two segments: general and specific. The general warm-up, is usually light cardio activity that raises the heart rate and warms up the entire body. This should be done first. A specific warm-up follows the general warm-up and uses dynamic stretches or light sets of the upcoming exercises to target the muscles you'll be using. This helps prevent injuries, enhances performance, and prepares your body for the workout ahead.
Remember, a proper warm-up helps prevent injuries, boosts performance, and sets you up for success! Don't skip it! #WarmUp #FitnessTips #InjuryPrevention #GetFit #seniorfitnessspecialist #beginnerworkout #inbalance #inbalancefitness We mentioned metabolism in yesterday's post. Let's dive a little deeper into the role of metabolism in your health. First and foremost, it plays a crucial role in how your body uses energy. It's like your "engine" that determines how fast or slow your body burns calories. And, strength training can actually help improve your metabolism and assist in managing conditions like diabetes!
Here are 3 ways strength training can benefit your metabolic health:
At inbalance FITNESS, our personalized strength training programs are designed to help you achieve your fitness goals while also improving your metabolic health. Let's work together to build a healthier, stronger you! #inbalanceFITNESS #strengthtraining #metabolichealth #diabetesmanagement #seniorfitness #seniorfitnessspecialist #beginnerfitness #beginnerfitnessjourney Next step in establishing a healthy habit, is picking a healthy habit. So let's talk about a strength program. Building strength has many benefits. It can help you feel more confident, improve your bone density, and boost your metabolism (burn more calories).
Here are some tips to establish a strength program and make it a habit: Remember, slow and steady. This is a marathon, not a sprint. Think of exercise as medicine. You want the correct dose to have the most effective response.
At inbalance FITNESS, we offer personal training and fitness coaching that can help you establish a strength program and achieve your fitness goals. Let us help you make strength training a healthy habit. #inbalanceFITNESS #strengthtraining #fitnesscoaching #seniorfitness #seniorfitnessspecialist #beginnerfitness 📚 Let's build on our last post about creating a healthy habit.
Did you know that it takes an average of 66 days to form a new habit? That's why at inbalance FITNESS, we believe in taking small, sustainable steps to establish healthy habits that last a lifetime. Here are some science-backed tips to help you make healthy habits a part of your daily routine: 1️⃣ Use "implementation intentions": This means planning exactly when and where you will perform a new habit. For example, "After I wake up, I will do 10 minutes of stretching in the living room." In other words, put it in your schedule, same time, same days, same place to make it easier to establish the habit. 2️⃣ Create a cue: Choose a cue that triggers the behavior you want to establish. For example, if you want to start meditating, use a specific sound or scent to signal the start of your practice. Often, music is a great cue. Put together some of your favorite songs for your workout. 3️⃣ Practice self-compassion: Be kind to yourself when you slip up, and remember that forming new habits is a process that takes time and patience. This is the big one, be kind to yourself. The trick is to get back on the "habit horse" as soon as possible if you fall off. At inbalance FITNESS, we offer personal training and fitness coaching that focuses on sustainable lifestyle changes. Let us help you establish healthy habits and achieve your fitness goals. #inbalanceFITNESS #healthylifestyle #fitnesscoaching |
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