THE APPLICATION: Training Intelligently Weight training: Do’s and don’ts of proper technique (Mayo Clinic staff)
Notes
Start with a weight you can lift comfortably 12 to 15 times.
- A single set of 12 to 15 repetitions with a weight that fatigues your muscles can build strength efficiently.
- It can be as effective as three sets of the same exercise.
- Gradually increase the amount of weight, as you get stronger.
Get ready
- Don’t skip the warmup. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity.
- Don’t rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight. Rest for about one minute between each exercise.
Be tactical
- Breathe. Don’t hold your breath. Breathe out as you lift the weight and breathe in as you lower it.
- Be thorough. Work all of your major muscles — including the abdomen, hips, legs, chest, back, shoulders and arms.
Look to the future
- Add strength training to your fitness routine. Do all the major muscle groups at least two times a week.
- But Rest! Don’t do the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups.
Some unreleted reference links with very little practical value
plyometrics (jumping) 29 articles meta analysis Jumping practice increases jumping height in young men. Women and seniors are not covered. Lack of control groups reduces value of quote-unquote ‘findings’.
Biomechanical principles of the exercise design Chapter 30, Comparative Kinesiology of the Human Body (this title could have been made shorter). You have to track it down yo self
biomechanical PDF Torques and the resistance training process. Nothing about fascia.
Random Highlights of fall prevention
• Common fall prevention exercises require different, specific biomechanical demands. Duh.
• A variety of exercises appears to target fall risk factors related to mobility and balance.
• Clinicians should consider biomechanical demand when tailoring exercises for individuals.
- How Biomechanics Are Shaping Fitness Innovation – motion capture systems, force plates, wearable sensors, battle ropes, resistance bands, footwear design! (gait analysis, foot strike analysis, ‘shoes designed for the running you do!’). “movement patterns insights and woven them into their HIIT, circuit training, and functional workouts so that exercises reflect how our bodies naturally work”. (no way! Let’s do more squats lunges pushups and burpees!)
SPECIAL CONCERNS: Aging, Flexibility & Corrective Work
Seniors. I SAID SENIORS!🙉 Hot looking women with grey hair and funny-looking guys with grey beards. People about to injure themselves on the pickleball court. Smirking lady with huge barbells in each hand. Enroll in this non-certified course that will help you teach geezers.
the last article you’ll ever want to read. ever Preventive medicine ACL injury blah blah blah Don’t hurt you knee!
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