When I was doing Insanity, often I was trying to pace myself to some degree, making sure that I could get through the whole thing without bonking. This summer, I'm doing a new program called Focus T25. It's designed by the same trainer (Shaun T) as Insanity, but it's a very different approach. First of all, the workouts are 25 minutes long, compared with 40 minutes - 1 hour for Insanity. There are no breaks - the idea is to push through the entire workout, using proper form to most effectively work out the various muscle groups. It's not as intense as Insanity, but I'm still seeing good results (down 5 more inches overall during the first four weeks).
In T25, Shaun T repeatedly makes the point that you should use the fullest possible
range of motion when doing the exercises. He talks about this during one
of the push-up sets, asking you to get your chest to the floor to the
best possible results.
For me, the "fullest range of motion"
concept is the key to T25. Its true that the workouts are shorter and
less "intense" than Insanity, but if you push through every move with
correct form, you will get a good burn and see real improvements in
muscle tone.
Take squats, for example. Shaun T clearly loves
doing squats, since there's all kinds of them in T25. It's easy to cheat
when doing them, by dropping just half way down and leaning into your
toes. But do them right every time - back straight, weight in your
heels, knees behind the toes, dropping into it so your thighs are as
close to perpendicular to the floor as possible - and they will burn and
fatigue your quads (in a good way). When you come up, squeeze the
gluteus muscles and bring your buttocks back under your hips. You'll be
sure to see results.
So, regardless of which kind of fitness program you are doing, always mind your form and technique. Even if you wind up doing fewer reps, you'll most likely see greater benefits from your program if you commit to practicing proper form!
Laura
Showing posts with label squats. Show all posts
Showing posts with label squats. Show all posts
Monday, August 5, 2013
Friday, July 26, 2013
Engage the Core!!
FINDING YOUR CORE
The most important change I've seen in my body so far is an improvement in core strength. I've always known that the core is crucial to health and well-being, but I never really bothered to build up my own. Big mistake - it makes a real difference in how I feel, and now for me, it's reason enough to keep working out every day..
For example, I used to run all the time. I was in good shape, but running was the only thing I did to stay fit. In 2005-2006 I finished two marathons and was running 25-40 miles a week, depending on my training plan. Then life happened, and over the next few years, I slowly lost interest in running on a regular basis. Then a few years ago, I started having pain in my lower back that flared up every time a ran. It wasn't severe or debilitating, but after every run I'd wind up with cramped muscles over the right side of my lower back. It never occurred to me that the problem was my core (or lack thereof).
Then back in February I looked in the mirror and realized that I'd let things go too far. I was barely working out and it showed. On a whim I ordered Insanity, doubting I would even be able to handle it since a three mile run was still putting knots in my back.
Surprisingly, I could do the Insanity workouts without winding up in traction. Maybe its because the moves are constantly changing, as opposed to the repetitive motion of running. But there was a problem - when Shaun T said to "engage the core", I had no idea what he was talking about. My abs were so out of shape I could barely feel them. Through squats, planks, push-ups, floor sprints and all the rest, I tried to engage the core, but all I managed to do was suck in my stomach (which ain't it).
Then, one day, about three weeks in, I felt it. First in my obliques (the muscles that run up the sides of the abdomen), then gradually across my upper and lower abs. I had finally figured out what to do, and it made a real difference in my workouts.
HOW TO ENGAGE THE CORE
Contrary to what a lot of people think, engaging the core doesn't involve sucking in your stomach at all. When I engage my core during a workout, I first check my posture and make sure my hips are properly aligned. Then I gently contract the muscles across my lower abdomen, then focus on adding a gentle contraction of my oblique muscles. When I do this, I also feel my back muscles engage. At this point I feel like I have a solid "core" of support surrounding my abdomen and spine, which feels great.
It takes practice and hard work, but building core muscle should be a key part of any fitness regimen!
The most important change I've seen in my body so far is an improvement in core strength. I've always known that the core is crucial to health and well-being, but I never really bothered to build up my own. Big mistake - it makes a real difference in how I feel, and now for me, it's reason enough to keep working out every day..
For example, I used to run all the time. I was in good shape, but running was the only thing I did to stay fit. In 2005-2006 I finished two marathons and was running 25-40 miles a week, depending on my training plan. Then life happened, and over the next few years, I slowly lost interest in running on a regular basis. Then a few years ago, I started having pain in my lower back that flared up every time a ran. It wasn't severe or debilitating, but after every run I'd wind up with cramped muscles over the right side of my lower back. It never occurred to me that the problem was my core (or lack thereof).
Then back in February I looked in the mirror and realized that I'd let things go too far. I was barely working out and it showed. On a whim I ordered Insanity, doubting I would even be able to handle it since a three mile run was still putting knots in my back.
Surprisingly, I could do the Insanity workouts without winding up in traction. Maybe its because the moves are constantly changing, as opposed to the repetitive motion of running. But there was a problem - when Shaun T said to "engage the core", I had no idea what he was talking about. My abs were so out of shape I could barely feel them. Through squats, planks, push-ups, floor sprints and all the rest, I tried to engage the core, but all I managed to do was suck in my stomach (which ain't it).
Then, one day, about three weeks in, I felt it. First in my obliques (the muscles that run up the sides of the abdomen), then gradually across my upper and lower abs. I had finally figured out what to do, and it made a real difference in my workouts.
HOW TO ENGAGE THE CORE
Contrary to what a lot of people think, engaging the core doesn't involve sucking in your stomach at all. When I engage my core during a workout, I first check my posture and make sure my hips are properly aligned. Then I gently contract the muscles across my lower abdomen, then focus on adding a gentle contraction of my oblique muscles. When I do this, I also feel my back muscles engage. At this point I feel like I have a solid "core" of support surrounding my abdomen and spine, which feels great.
It takes practice and hard work, but building core muscle should be a key part of any fitness regimen!
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