The Exercise Commandments
Want to make your workouts easier and get more out of every session.
1. Eat wise
You dont need us to tell you not to eat heavy meals too close to a workout you will soon feel it if you do. The reason you might feel a little worse for wear when taking on a gruelling session after a big eat is because, when you exercise, the blood flow is directed to the muscles that are working. This means theres limited flow to the digestive system – somethings got to give.
2. Give yourself a lift
Squats are a big deal now its a fact. While serious lifters have seen the squat as the holy grail of exercise for years, initiatives like the squat challenge have really popularised the move. But a lot of people struggle to perfect the technique and are, as a result, missing out on maximum results. For most people, squatting with your heels raised will dramatically improve your range of motion, Dave explains.
If you have tight calves, you tend to lean forwards during a squat and unnecessarily load the lower back, so by raising the heels (on a plank or weight discs, for example) you allow a greater activation of the glutes, quads and hamstrings (bottom and thigh muscles), increasing the effectiveness of the move while reducing the risk of strain to the lower back.
3. Practise your turn out
Were not talking ballerina-worthy turn out, but pointing your toes out just slightly while performing resistance exercises gives you an extra bit of stability that could make all the difference. Keeping your toes pointing forwards might seem like the safest option, but, according to Dave, the stance can feel unbalanced and unnatural since the hips tend to rotate outwards a little.
4. Have a break
The jury always seems to be out on rest days, with different people recommending different things. Should you skip the gym if you feel rubbish, or just power through like a trooper? And how many rest days should you have per week? Either way, one things for sure: you do need rest days, especially between strength sessions or sessions that target the same muscles again. You’re seriously compromising your safety by overdoing it. Even if you feel okay, your muscles will still be recovering, and wont be able to perform to the maximum until they’ve been rebuilt.
5. Engage your core
This is probably one of the first rules you learn when you start exercising. Engaging the core almost goes without saying these days, right? But it really is at the centre of everything and ensures your upper and lower body work in synergy, taking the strain away from the lower back and enabling you to lift heavier weights. And you know what that means? Better results.
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