Week Thirty Five - Moving Ahead

 

After Aerobic Training

By Coach Anita

*** NOTE: The energy system pyramid is imagery I created to try to make understanding the body’s energy systems easier. It is not a formal or academic concept. The terms power, speed and endurance reflect what we train for in dragon boat practice. I have previously equated the ATP-CP (immediate energy system) with speed, which is not correct. It is used for power. The glycolytic (short term) energy system is trained to improve speed. I have updated the previous entries, but want to correct my error for those of you following along more closely. 

We have completed building the aerobic portion of our energy system pyramid. This portion of the pyramid is the base for two reasons: it takes the most time to develop because aerobic conditioning sessions involve longer work pieces, and it is necessary to develop the aerobic base before building power or speed.

For the imagery of the energy system pyramid, the glycolytic energy system uses longer work intervals (15-60 seconds) so it is the system that sits above the aerobic system. I’m calling that speed work. The ATP-CP energy system uses the shortest intervals for training (5-15 seconds - think of the first three strokes of our start sequence), so it sits at the top of the pyramid. I’m calling that power work. Speed and power work are done after an aerobic base is established, but can be trained concurrently. In contrast to aerobic work, speed and power work both require a lot of rest between pieces so the body can recover for additional efforts. Both types of work are performed at maximum intensity (90-100% max heart rate), and are important in successful dragon boat racing.

After the initial training of the aerobic energy system and technique at the beginning of the season, we prepare for racing by training the glycolytic and ATP-CP (short and immediate) energy systems for the purpose of developing speed and power. Every athletic activity has sport-specific speed and power. For example, developing speed on the soccer pitch is different from developing speed on a dragon boat, and one can’t be substituted for the other. While movements can be approximated and simulated in artificial environments, neuromuscular training for any particular sport requires physical training with equipment in the actual environment. That said, a system trained in an artificial environment will be much better prepared to perform than an untrained system. If you have spent your off-water time doing various workouts on a rowing machine, stationary bike, outrigger canoe or running, your energy systems will be well prepared to adapt to the specific training done for dragon boat paddling. 

While the body has three energy systems, you will see there are many more than three types of workouts. There’s lactate threshold, performance threshold, endurance, aerobic capacity, aerobic power, anaerobic power, strength, speed, strength endurance, speed endurance, and more. They reflect the desire to achieve something specific with the particular workout. Sometimes terms are used universally and sometimes terms for the same thing differ between sports and coaches. My goal is to provide you with some basic understanding of the body’s energy systems to help you understand why we do what we do in practice, and help you make more educated decisions when it comes to how you train. 

What you’re doing today will make an impact when we get in the boat “tomorrow.” Keep it up. 

Evidence-Based Weight Loss Tips

By Suzanne Frank

With the holidays upon us and a change of lifestyle due to Covid I have started thinking about ways to take off those couple of pounds that have been acumulating. I keep telling myself it must be all muscle from all of the exercises and cardio I have been participarting in. While some is likely to be increase in muscle, I'm not going to kid myself that taking off a few pounds would not be a healthy choice for me.

I know that the weight loss industry is full of myths, many which have no scietific evidence behind them. This led me to investigating some weight loss tips that actually have the science behind them. Scientists have found a number of strategies that seem to be effective. I found several tips and will share just a few with you today. Here are some that you may want to try if you are looking to shed some pounds.

1. Drink water, especially before a meal. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off calories. One study showed that drinking 17 ounces of water about 30 minutes before meals helped dieters eat fewer calories and lose 44% more weight, compared to those that didn't drink the water.

2. Drink your quality caffinated coffee black. Studies show caffiene in coffee can boost your metabolism. Adding sugar or high-calorie ingredients will negate any benefits.

3. Cut back on sugar. Please refer to last weeks blog where I covered the topic of sugar.

4. Lower your refined intake of carbohydrates. Eating refined carbohydrates (such as white bread and pasta) is strongly linked to obesity.

5. Keep a food diary. Anything that increase your awareness of what you are eating is likely to be beneficial.

6.Exercise. Aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

7. Lift weights. One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown (starvation mode). Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass. It's important not just to lose fat-but you also want to build muscle.

8. Get good sleep. Studies show that poor sleep is one of the strongest risk factors for obesity Poor sleep is linked to a 55% increase in obesity in adults.

9. Chew more slowly. Some studies show that chewing more slowly and thoroughly can help you eat fewer calories and increase the production of hormones linked to weight loss. These are components of mindful eating.

10. Dont't Diet-Eat Healthier. One of the biggest problems with diets is that they rarely work in the long term. People who diet tend to gain more weight over time, and studies show dieting is a consistant predictor of future weight gain. Instead of going on a diet, focus on nourishing your body instead of depriving it. Weight loss should than follow naturally.

Most scientific evidence points to incorporating dietary and lifestyle changes that you can commit to as a permanent part of your daily life.

Coach Oden's Workout

https://youtu.be/jlOhnRVLNLo

Strength for Every Part of the Stroke

by Coach Pat

Last week we looked at the muscles needed for set-up, entry and propulsion. This week let us finish the stroke. The Exit phase , simply getting the paddle out of the water uses top shoulder abduction involving the deltoids. Then the rotator cuff stabilizes along with the rear deltoids. At the same time the obliques are starting the counter rotation of the torso. When the paddle is out of the water we think of Recovery or some call it the Glide phase. This happens in two parts. The first part , phase 1, requires the top shoulder front deltoids along with the pectoralis and biceps. The top wrist extensors are also assisting. Phase 2 of recovery is getting ready once again for setup. As this happens the obliques are engaged to rotate the torso with the glutes and hip flexors. The top arm continues to use the biceps and front deltoids as the bottom arm extension fires the triceps and wrist extensors. Strength training allows us to perform this intricate group of movements over and over. It takes strength to lift the paddle and exert pressure against the water. Building muscle endurance in the larger muscles of the back and shoulders will help protect the smaller muscles from injury.

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Week Thirty Four - More and More

Training for Aerobic Power

by Coach Anita 

In our energy system pyramid we’ve been looking at the three subsections of the aerobic base. We are exploring the third subsection: Aerobic Power.

Review: In considering the body’s energy systems, I asked you to think of a pyramid horizontally divided into thirds. The top of the pyramid is ATP-CP (the immediate energy system) which can be thought of as power. The middle layer is the glycolytic energy system (the short term energy system), which can be thought of as speed. The base of the pyramid is the aerobic energy system, which can be thought of as endurance. We need to develop a solid aerobic base first in order to effectively train the systems above it. The analogy of a pyramid is to represent how training your energy systems looks in terms of development (i.e. aerobic conditioning is developed first) as well as how long the training sessions are for each type of energy system (e.g. power work is done in the shortest time segments so is at the top of the pyramid). 

In order to train for aerobic power, it is necessary to have developed your aerobic capacity, which was explained in the last blog article. Development of aerobic power is done by working in the Maximal Speed Zone (90-100% max heart rate) - which I will refer to as 100% or max effort - in intervals of 90 seconds or longer. The intervals must be long enough to tax the aerobic system. Aerobic power development requires training above the level expected for performance - it doesn’t develop when training at too low of intensities. Training at 100% effort is not just physically taxing but requires practice to develop the mental fortitude to resist the body’s desire to slow down or ease up. This is one of the most difficult types of workout to execute well because it requires an understanding of pacing as well as your own abilities. Therefore you need to be patient as you learn. To receive the full benefit of this type of training you really need to go for it. Most of us struggle with not pushing ourselves hard enough so this is where you bite the bullet and work on it. And like anything you train, the more you do it the better you will become at working at your highest intensity and the easier it becomes to execute.

High intensity interval training (HIIT) can develop aerobic power if executed at true 100% effort and paired with adequate rest. Unlike aerobic capacity efforts where the rest is relatively low, in aerobic power work the rest is at least equal to the work and can be up to four times the amount of work (1:1-4). 

Some training scenarios you might see on the boat are:

• 2x(4x90”/2’R)/5’@100% effort at above race pace. (Translation: 90 seconds work at max effort, 2 minutes complete rest, repeated 4 times. 5 minute complete rest. Repeat entire scenario.) 12 min work, 26 min rest. 38 minute workout.

• 3x(3x2’/4’R)/4’@100% effort at above race pace. (Translation: 2 minutes work at max effort, 4 minutes complete rest, repeated 3 times. 4 minute complete rest. Repeat entire scenario 2 more times.) 18 min work, 48 min rest. 56 minute workout. 

Training above race pace develops the ability to perform more effectively at race pace. Dragon boat races are generally run at about 80% max heart rate. Training in zones above race level improves your comfort and effectiveness in performing at race level.  

While these workouts are designed for work in a dragon boat, you can replicate this type of work running, on a spin/stationary bike or rowing erg (set at appropriate resistance), or in a single or double outrigger canoe. 

Oden's Corner:

My Journey to Kunming Dragon Boat World Festival 2017

Chapter 1

I never thought much about it. How far can I go in dragon boating? Where will it take me? I just knew I wanted to be on the water and competing a long side other athletes.

I started dragon boating in the year 2010. I was looking for a sport that I could compete in as part of a team. I played team sports growing up and through high school into my adult years. How hard can it be? Honestly, it was hard! I had never been a part of water sports. I am not sure at that time in my life I had ever been in a kayak. What was I thinking?

My first practice was a little rough. I was using muscles I had never used before. It seemed so unnatural. My body didn't want to do the things I was asking of it. Stay in time. Don't splash the person in front of you. Hinge, rotate, snap forward...I just didn't know what I was in for. I thought about not going back. Maybe it wasn't for me. No, don't let your ego get the best of you. Go back!!! So I did. Again and again and again. Day after day, year after year.

I loved it. I loved my team. I loved the sport. I was hooked.

Too Much Sugar Isn't so Sweet for Your Health

By Suzanne

Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as vegetables, fruits, grains and dairy. Consuming whole foods that naturally contain sugar is okay. Plant foods also have high amounts of fiber, essential minerals, antioxidants and dairy foods contain calcium and protein. Since our bodies digest these types of foods slowly, the sugar in them offers a steady supply of of energy to our cells.

A high intake of fruits, vegetables and whole grains has been shown to reduce the risk of chronic diseases.

Problems do occur when we consume too much added sugar. Added sugars are foods that manufacturers add to products to increase flavor or extend shelf life.

About half of added sugar comes from beverages, including coffee and tea. A study from 2017 found that about two-thirds of coffee drinkers and one-third of tea drinkers put sugar or sugary flavorings in their drinks.

You might guess that snacks and sweets are the next biggest contributor of added sugar at 31%.

As modern shoppers, we try to be engaged and knowledgeable about nutrition. There is a lot of confusing information to wade through. Reading food labels is one of the best ways to monitor your intake of added sugar.

Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found:

• brown sugar
• corn sweetener
• corn syrup
• fruit juice concentrates
• high fructose corn syrup
• honey
• malt sugar
• molasses
• syrup sugar molecules ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose).

Some of the above choices like honey, maple syrup and turbinado sugar are perceived as healthier choices. Don't be fooled! your body sure isn't! Too much sugar is too much, no matter the source.

Experts agree that some added sugar in the diet is fine. The issue remains that Americans are consuming too much sugar. On an average, Americans consume nearly 57 pounds of added sugar per person, every year.

The American Heart Association recommends no more that 6 teaspoons (25 grams) of added sugar per day for women. It is easy to exceed those limits. A 12 ounce can of soda has 11 teaspoons of sugar and a leading brand of yogurt contains 7 teaspoons of sugar. So as you can see it can be difficult to stay within the recommendations. The sugar in one 12 ounce soda is as much as 1 orange plus 16 strawberries plus 2 plums.

Research shows that for some of us, eating sugar produces characteristics of craving and withdrawal along with chemical changes in the brain's reward center. Using brain scanning technology, scientists at the U.S. National Institute on Drug Abuse were among the first to show that sugar causes changes in peoples' brains similar to those in people addicted to drugs such as cocaine and alcohol. WOW!

In a study published in 2014 physicians warned about being overzealous in your attempts to cut back on added sugar, as this can backfire. The reason, you may find yourself reaching for other foods to satisfy your sweet cravings, like refined starches, such as white bread and white rice, which can increase glucose levels, and comfort foods such as foods high in saturated fat and sodium, which can negatively effect heart health.

So, read those food labels when shopping, don't overdue it on your flavored or sugar added coffee and tea and try to cutback on holiday cookies and candies. Try to get most of your daily sugar intake from natural foods. 🎄

Workout of the Week

by Coach Oden

https://youtu.be/JZ8Rcf7_8IU

Strength for Every Part of the Stroke

by Coach Pat

Dragon Boating requires us to move the paddle forcefully over and over during a race. In a 500meter race we may take 150 - 180 strokes.   We strength train for greater and quicker force and the muscle endurance to go the distance.   We also train areas that are injury prone, like the shoulders and lower back.  I have heard many a coach and caller say, use your big mucles which brings vision of legs and glutes. This is a good instruction to the novice paddler but as we progress and mature in our sport,  we also need abdominals, back, shoulders and arms.    

Lets take a look at some of the stroke and the requirements of the upper body.  

In the Setup Phase of the stroke the shoulders extend which requires your lats, rear deltoids and triceps.  

Continuing to the entry the hinge requires strong hip flexors and abdominal stability.   While the muscles engaged in the Setup continue to work. 

In the propulsion phase there is  a lot going on.  Pelvis rotation initiates using obliques and adductors.  Torso rotation also relies on the obliques.  The pressure between your hands is using the front deltoids, pecs and biceps.  The upper torso posture is maintained by the trapezious and rhomboids.  The hinge reverse calls upon the glutes and hamstrings and a secret - the outside quad.  All the time the lowback is stabilizing your spine.  Coming through, the bottom shoulder uses the lats, rear deltoids and triceps.  Elbow flexion starts using the biceps.  

Are you in awe of your body yet?  This is why we strength train.   Next week we will complete the stroke.  In the mean time keep working these muscles.  Your strength is the marker for your speed.  

 

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Week Thirty Three - Thanks-cation

 

Your Fitness Team took a break this week.   

Look for the newsletter next weekend.  

.... Anita, Oden, Pat and Suzanne 

   Wednesday Night Workout is on at 6:00 pm.  Come Join in.    Zoom Meeting

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Week Thirty Three - Thanks-cation

 

Your Fitness Team took a break this week.   

Look for the newsletter next weekend.  

.... Anita, Oden, Pat and Suzanne 

   Wednesday Night Workout is on at 6:00 pm.  Come Join in.    Zoom Meeting

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Week Thirty Two - Here's to You

One Bite at a Time

by Coach Anita

You know the saying, How do you eat an elephant? One bite at a time. I have been trying to take a more bite size approach to providing information about the body’s energy systems and training them (if you remember my first article, that was more of a whole enchilada approach).

I want you to imagine a pyramid divided horizontally into thirds. The pyramid represents your body’s energy systems, which is what you are training for working in the boat. Like when you build a pyramid, you have to establish a solid base to support the structures above it. The base of the pyramid is your aerobic energy system, which provides you with endurance. The section on top of that can be thought of as speed, which comes from your glycolytic energy system. And the top section is your ATP-CP energy system which can be thought of as power. 

The aerobic base can be divided into three subsections. The bottom most subsection is Aerobic Threshold, which the workouts in the Easy Zone I have described in past articles are targeting. The focus of them is to increase your ability to perform easy, long durations, which help increase your lactate threshold, which increases your ability to work harder for longer. 

The next subsection up is Aerobic Capacity. Like aerobic threshold workouts, aerobic capacity workouts focus on increasing your ability to sustain work at higher intensity for longer durations. However, unlike aerobic threshold workouts, aerobic capacity workouts are done in the upper Performance and Maximal Zones (85-100% of your maximum heart rate). In the boat, the pieces are longer with technical focuses at high intensity, with not a lot of rest (work to rest ratio generally not higher than 1:1), which creates both physical and mental stress (i.e. people can get cranky). The goal is to perform the sets at all at the same high intensity so the last set is as strong as the first set. These workouts take time to learn pacing. If you go out too hard on the first set, you won’t be able to maintain that for your last set. If you go out too easy, you are wasting your time. Performing these high intensity workouts develops your ability to go hard for longer, and the development can be seen and felt as you do longer and longer pieces at this high intensity because you have developed the capacity to do so. 

Workouts on the boat don’t always fully translate to other mediums, but here are some workout progressions you could see on the boat:

• 3x(10x30”/30”R)/5’@100% at the same stroke rate. (translation: 30 seconds of work at 100% max heart rate, 30 seconds of rest; repeated 10 times. 5 minute rest. Perform entire sequence 3 times.) Callers will use cool fancy new devices to track boat speed and stroke rate. 15 minutes work, 25 minutes rest. 35 minute drill.

• 3x(6x1’/1’R)/3’@95% at the same stroke rate. (1 minute of work at 95% max HR, 1 minute of rest; repeated 6 times. 3 minute break. Perform entire sequence 3 times). 18 minutes work, 24 minutes rest. 32 minute drill.

• 4x2’/2’R@90% (2 minutes of work at 90% max HR, 2 minutes of rest; repeated 4 times.) 8 minutes of work, 8 minutes of rest. 16 minute drill. 

Rest can be active (less than 60% of maximum heart rate) or complete. During the sets above, I recommend active rest during the sets and then complete rest between sets. 

Replicating this type of workout off the boat requires attempting best technique, quick pace, and high intensity to where you struggle to keep the pace. Suggested mediums are running, stationary bike (set appropriate resistance), elliptical (set appropriate resistance), rowing erg (set appropriate resistance), outrigger canoe. Be sure to know your maximum heart rate so you can calculate the appropriate percentages (take them during rest periods).   

Next issue: The third subsection of the aerobic system - Aerobic Power.

Schedule Updates for Monday and Wednesday Workouts 

As we head into the holiday season we want you to know what dates we will take off.    

Wednesday Nov 25th no workout

Monday Dec 21st and Dec  28th no workouts 
Wednesday Dec 23rd and Dec 30th no workout.

As of this moment all other Mondays and Wednesday will have workouts.   

Not a Typical Thanksgiving

by Coach Oden

We have had many changes in the past several months. Many of our own doing and many that are out of our control. We have moved, made home gyms, sold houses, bought houses, had birthdays, graduations, births, new president, and so much more. As the holiday approaches and we think of our family and friends that we aren't able to see and be with how do we stay focused on keeping our bodies in shape for when we do get back on the water.  I know I sound like a broken record but we need a goal. That goal could be increasing my sit up count by one every day for a month or try out for a worlds dragon boat team. Did you all know we have several pinks setting their goals for just that? That doesn't have to be yours but you do need something to keep your eye on the prize and stay focused. 

I love how we have come together and stepped up to the fitness challenges. It keeps us on track, accountable and focused. This next four weeks you have all upper body exercises in the challenge. Be creative with what you use to do bicep curls, pec flys, and lat pullovers. Share it with your team. We all need new ideas!  Remember we are all athletes. You WILL be back on the water. If you need help setting a goal ask me or any of the fitness team. I bet we have some ideas.

Now about trying out for a worlds dragon boat team. I'll share my story in the next blog but in the meantime look around you, give encouragement, and ask for help if you are having a hard time. 

We are all in this together.

Happy Thanksgiving!

Upper Body Tutorial 

....  with Coach Oden 

This video goes through muscle groups and exercises for upper body.   A great tool for our challengers but also for anyone who is working out.   Enjoy!  

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Week Thirty One - One Team

Developing Tolerance

by Coach Anita

As promised in last week’s article, I am continuing discussion on training concepts. Specifically how our bodies respond to training stresses, and therefore why and how we do certain types of workouts. This week’s concept is Lactate Tolerance.

Last week I explained how blood lactate is produced by the body and how working in the Easy Zone (40-55% of maximum heart rate) improves the body’s capacity to clear it. This week we’ll discuss developing lactate tolerance. 

Lactate tolerance workouts (also called anaerobic capacity workouts) cause the buildup of lactate, which is uncomfortable both physically and mentally. By training in this uncomfortable condition, you start to get desensitized and your body (and mind) adapt to better function in this state. Remember, lactate builds up when you are working at high intensities. Lactate tolerance (LT) workouts allow your body to develop a tolerance to the build up as well as metabolize the lactate and other byproducts more quickly, which allows you to work longer at high intensities.

The reps for LT workouts are short (10-30 seconds), the work to rest ratio is low (1:1 or lower) and the work intensity level is high (Performance Zone intensity - 80-90% maximum heart rate; it should feel very hard). The total work time for a piece is between 4-9 minutes (not including rest). These workouts are very fatiguing, and aren’t done frequently.

Examples of LT workouts we would do in practice:  

• 10x(30”/30”R)@90% (translation: 30 seconds on at 90% of heart rate max then 30 seconds rest repeated 10 times.) 5:00 total work; 10:00 piece.

• 3x(15”/30”R)(30”/30”R)(45”/45”R)(30”/30”R)(15”/30”R)/6’@85% (A pyramid: 15 sec on, 30 sec rest; 30 sec on, 30 sec rest; 45 sec on, 45 sec rest; 30 sec on, 30 sec rest; 15 sec on, 30 sec rest at 85% HR max. After each pyramid rest for 6 minutes. Repeat 3 times.) 8:15 total work; 28:30 piece.

• 5x(200m/1’R)@90% (translation: 200 meters at 90% HR max then 1 minute rest repeated 5 times.) Approx. 7:30 total work; 12:30 piece.

        You’re getting bonus work by learning how to read practice drills ;-)

Lactate tolerance workouts, while difficult and fatiguing, familiarize your body and mind with the demands of high intensity training and performance which enable you to do them more efficiently and effectively. These workouts can be done running, on a stationary bike, rowing machine, paddle board, kayak or canoe. 

Improving Your Emotional Health

By Suzanne

When we think of ways to improve our health we usually start with things that are physical such as eating more nutritious food, exercise more and making that overdue doctor or dentist appointment. 

Our emotional health affects how we think, feel, and act. It is important to keep a check on these 3 components to ensure that our emotional well being is healthy. How are you currently doing with your outlook on life? How are you managing your emotions? Are you able to manage whatever life throws at you?

The good news is that that working on our emotional well being doesn't have to take a lot of time or effort. Making a few small changes can help you improve your emotional health and live a more rewarding life.

1. Spend five to ten minutes being mindful. Learning how to be more aware of how you feel in the  moment is a great way to tune in to your emotions. If your mind wanders, don't worry, simply observe the thoughts and move on. With daily practice, you will retrain your thought processes to be more mindful.

2. Keep a gratitude diary. Research suggests that acknowledging, or writing down things you are grateful for can improve your your mental wellbeing. Before you go to sleep, write down three things that you are grateful for that day. You will soon find yourself on the lookout for the good things as you go about your day.

3. Go for a brisk walk. Being physically active is a great way to improve your mood and reduce anxiety. The energy boosting endorphins that are released during your activity will help boost your energy.

4. Chat with a friend. We are social animals. Spend time connecting with friends, meeting new people so that you have a supportive network. How about taking a walk together? I took a walk with another Pink on Saturday observing social distancing. It left me feeling refreshed and grateful.

5. Break out of your routine. During the Covid restrictions many of us have probably found that we may doing the same things day in and day out. Daily life becomes monotonous, and leaves us feeling lacklustre. Try a change of routine, whether its taking a new route to work, taking up a new hobby, or switching things up at home.

6. Give something. Giving things to others can improve your sense of wellbeing and boost your social connections. Examples of giving can be a simple smile, a few hours of volunteering, or making meals for friends in need.

7.  Say no. Setting boundaries is a way to safeguard our emotional psyche. Avoid overextending yourself. If you feel like you need to recharge yourself, it is perfectly fine to say no to things or to rearrange to a later date.

8. Say yes. On the other hand saying yes to an unexpected opportunity can be a good way to open us up to new experiences. It could be a chance to try something new and meet new people.

9. Do a digital detox. Social media is a way to keep in touch with what's going on in the world. Being glued to our phones and computers viewing others "highlight reels"  isn't always great for our emotional wellbeing. Take a break from scrolling now and then, and reap the rewards.

10. Ask for help. Sometimes we need a helping hand to keep our emotional wellbeing on an even keel. Asking for help when you need it, whether that's from a friend, colleague or health professional, is one of the most important things you can do for your emotional health.

I hope some of these suggestions will help you stay emotionally healthy.

Form First 

by Coach Pat

When exercising, keeping good form will lead to success.  The old adage, 'quality before quantity' holds true for all forms of exercise.  When you are beginning, spend time learning correct form and as you progress, form checks are helpful.  Perfecting form will boost performance, conserve energy and reduce injuries over time.  

When strength training with weights you are adding stress which makes form more important.  Follow these guidelines. 

• Always warm up

• Lift an appropriate amount of weight - 12-15 reps 

• Move through the full range of motion

• Breathe 

• Seek balance - working opposing sets of muscles

• Keep steady and slow-avoid using momentum

• Remember to rest

• Don't ignore pain 
  
  
• Wear shoes

These guidelines apply for body weight exercises as well.  If the exercise is too difficult modify the position so the amount of body weight is less.   Pushups at an incline or on a wall and Tricep dips with legs at 90 degrees feet on floor or legs straight out are examples of modifications that adjust the amount of body weight.  

If you aren't sure of your form and you don't have a big mirror - take a video with your phone or computer and watch yourself.   If you still have questions send the video to one of the Fitness Team.   

Here are some videos that address form :  

For popular exercises :  

https://youtu.be/dBJry3tcX0Q

Using hand weights :  

Workout of the Week 

By Coach Oden 

November Challenge Coming Up 
...Team Fitness

The November Challenge will start next Monday.   Get ready to work another part of your body.   I can give you a hint -  think upper.   Sign up this week , before Saturday so we can assign teams.    Details will be coming to you via email . 
Get your name on the list here. 

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