Do:
1) Go slow, never use momentum.
2) When standing always keep your knees bent.
3) Brace your abdominals at all times-EVERY EXERCISE SHOULD BE AN ABDOMINAL EXERCISE.
4) Keep your head up and chin slightly retracted.
5) Pause and squeeze at the midrange of each repetition.
6) Keep your body still and controlled (neutral).
7) Learn how to use your body before learning to use an exercise machine.
8) Stand and exercise when ever you can.
Do Not:
9 ) Use momentum, jerk or throw the weights
10 ) Make noise, no banging the weights together or throwing them down on the floor.
11 ) Lock your knees.
12 ) Shrug your shoulders or drop your head.
13) arch your back or lean back.
14) Not use your abdominals.
15 ) rest more than 60 seconds between sets.
16 ) Continue with an exercise if you can no longer control your body or the weight.
17) Be afraid to use your body instead of a machine.
18 ) Think that more is better.
19 ) Watch the pretty people or the T.V. people, advertising is generally unrealistic.
20 ) Ever push or pull anything behind your head.
21 ) use a back extension machine.
22) Think that lying on your back or sitting to exercise will make you strong.
23 ) be afraid to use ‘functional movement machines’.
24) Be afraid of heavier weight, 15-20 repetitions is not always the best.
For clarification on the do’s and do not’s please see my other articles for in depth explanations of the list above. This list is by no means all inclusive but merely a reference point for the experience and inexperienced exerciser.
Please understand that for the more advanced exerciser and certain types of training many things in this list do not apply or simply are modified ie. powerlifting.
http://www.fitnessprogramsplus.com for the latest cutting edge training techniques, nutrition, wellness, sport performance, complete with downloadable training programs. Also included in fitnessprogramsplus.com are sections on Fire / EMS fitness, Paramilitary training and women’s fitness. Also with links to discount nutritional supplements, Books and articles.
Bryan Fass, BA, ATCL, CSCS, NREMT-P
Bryan Fass holds a bachelors in sports medicine, is a Certified / Licensed Athletic Trainer, Nationally Certified Strength and Conditioning Specialist, Nationally Registered Paramedic. Bryan is also a highly skilled soft tissue and Myofascial Release therapist, And has over 10 years of experience in clinical and fitness settings. Specialties in Spine and postural re-education.
Bryan is available for speaking and consulting on numerous topics.
Precision Fitness is an advanced personal fitness, corrective exercise, post-rehabilitation, and sports performance facility with locations in Cornelius and Mooresville.
