You have you home gym set up. You are ready to use it. Now, you want to have effective workouts. You want to reach your goals, just like you would have in the community gym. The good news is, you can and will. Get your exercise program together. Then go for it. At your personal gym, there is no waiting. You can just hop from one exercise to the next. Get a rhythmic flow to your workout. Rest the same amount of time between each set. This is good for adding on muscle, and also has cardiovascular benefits. This is often a challenge in the community gym, where you may have to wait to get on with the next exercise on your agenda.
Intensity is something you will use at the home gym. Intensity is affected by time under tension. Intensity is the amount of time a particular muscle group is required to contract. The longer you take in performing a repetition, the more intense it is. A slower 6 second repetition puts the muscles under more tension than a 3 second repetition of the same exercise using the same amount of weight. The results yield larger, more powerful muscles. So, if you think you do not have enough weight to perform a particular exercise, use what you have. Use it more intensely. You will not be disappointed with the results.
The negative motion of the exercise is important. Many people neglect this part of the exercise. You do not want to neglect it. You want to use it to your advantage. Studies have shown that using the negative and positive parts of an exercise has positive effects on the muscles and body parts being used. There is increased strength. Better overall fitness is shown. And increased energy has bee shown in individuals using this technique compared with those only focusing on the positive motion. This is better for your joints. Since your exerting energy in both directions, the tendons and ligaments, and the muscles connecting in the joint, become stronger. This reduces your chance of injury.
Exactly, what is the negative motion of and exercise? In the bench press or any press, it would the motion toward the body. On the lat machine, it would be the machine pulling away form the body. In curling, the motion downward, away from your shoulders would be the negative motion. Every exercise has a negative motion connected with it. Accentuate the positive motion. Also give attention to the negative motion. Do not just let your arms fall. Slowly, lower them. Struggle against the force of gravity. This will make you stronger and your joints less prone to injury. Such injuries could be a muscle tear or pull, tendon or ligament tears or pulls, or even a pinched nerve.
And if you think you may have injured something. Stop. Ice it, immediately. Keep it iced for 20 minutes. If it does not feel better, do not exercise the body part for two or three weeks. During this time, ice it every 4 to 6 hours, for a while. Taper it off to once daily as you are feeling better. When you go back to training that part of your body, start light and slow. Again, ice it after your workout. Professional baseball pitchers ice their arms between inning in the dugout.
Work out hard and smart. Gain muscle. Lose fat. Stay healthy and achieve your personal goals.
Written by John Markus at [feelmorelife.com] John had been a pharmacist for 33 years. His wife has type I diabetes. Also, his eight year old granddaughter has diabetes. He and his family have been dealing with these type of problems for a long time. Tough at times, but successfully in end. John has also been a student of exercise, and their effects on the body, and medical conditions affecting the body for over 30 years.
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