Dynamic Stretching When & Why.

Dynamic Stretching is much more effective than static stretching when it comes to preparing for a training session and should be a big part of any warm up.

Dynamic Stretching involves working a joint or series of joints through a full range of motion, while simultaneously actively lengthening the muscles and preparing the muscles for the more intense exercise to follow.

Dynamic stretching can be anything from lunging, twisting, squatting, reaching pushing and pulling. As long as it at an appropriate intensity and uses the areas of the body that are to be used in the workout.

Another advantages of dynamic stretching include:

If you are interested in learning more about how to warm up in a dynamic way, contact me I am happy to help.

 

Static Stretching When & Why.

Static Stretching is used to stretch a muscle while the body is at rest. It is comprised of various techniques that gradually lengthen the muscle to an elongated position (to the point of discomfort) and holding that position for 30+ seconds.

Statically stretching a muscle before training has been shown to interfere with performance and augments the joint and can promote instability in the joint making the person more susceptible to injury. 

However stretching after a training session as part of a cool down to help improve flexibility can lengthen a tightened muscle. It can also help relive stress and tension.

Static Stretching should be done NOT BEFORE a training session but AFTER!

For your warm up I would start with Dynamic Stretching, stay tuned blog post to following on Dynamic Stretching.

 

Exercise Order & Why its Important.

Although it is fairly obvious if you have training experience, studies that analyse the effects of exercise order on training performance show that volume (total reps performed) is greater when an exercise is placed at the beginning of a training session.

Since compound exercises engage multiple muscle groups and provide the greatest overload, they should generally be prioritised over isolation exercises and performed at the beginning of your training session to get the best results.

For example

That said, if you consider an isolation exercise important for meeting your individual training needs (like bringing up a lagging body part), performing this exercise before your compound lifts can be useful.

If your interested in progressive full body training programme designed for you get in contact I do online training packages.

NPT Stronger than Yesterday

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DOMS & Your Workout

Many people think that if they are not sore after your workout its not been a good session and you are not effectively stimulating your muscles for growth. However how sore you are is not a good indicator of how effective your training is for muscle growth. (Have a look at this study if your interested).

Although muscle soreness may make you feel like you just had the best workout ever, it actually isn't a good indicator of how effective your training was for muscle growth or strength gain.

Muscle soreness usually occurs when you perform exercises you are not familiar with or are familiar with and have done some eccentric training.

The more often you perform a certain type of exercise, the less muscle damage and soreness it causes over time. This is known as the "Repeated Bout Effect" and it explains why you become less sore when you train consistently.

So, if you are making progress in the gym, you don't have to train for constantly sore muscles. In fact, being super sore all the time can inhibit you from pushing hard in the gym by increasing recovery demands and impairing performance. (See study here).

Weight Lifting Shoes

Why buy weight lifting shoes and how do they help?

The raised heel of the weightlifting shoe allows you to squat deeper & keep a more upright trunk when you lift by increasing your ankles range of motion, this is great if you have trouble dorisflexing your ankle (pointing your toes to the sky). They also provide a very stable surface for your feet to lift from. Both these points are very important if you are performing front squats, overhead squats or any of the Olympic lifts.

Weightlifting shoes are a great investment for any athlete, regardless of experience level. They have been shown to enhance squat technique, boost performance and reduce harmful joint stresses. 

You don’t have to be an Olympic weightlifter or CrossFit athlete to own a pair of weightlifting shoes. If you have any desire to squat heavy weight, these shoes are the way to go and well worth the investment.

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