Open Sky is working with several of the shopkeepers (including myself) to offer a 15% discount on fitness items to help you Train Like an Olympian! In my store are the essential lifting gloves! The more you lift, the more you need these to protect your hands. Not only do they keep your hands from getting sore, they also help your grip on the weights (and they are also good for biking, too). I never lift without gloves on, ever.
With the Olympics in full swing this week, I thought I would give some tips on strength training. Doesn’t watching these athletes motivate you to hit the gym and get in better shape? I know it does to me!
Regular readers of my blog know how I *love* lifting. It makes you stronger, leaner, and more confident! Don’t be afraid to lift heavy, either.
One thing that I have learned, particularly from the New Rules of Lifting book, is that you can maximize your time in the gym with combination exercises. This means that you are working multiple groups of muscles at the same time (the squat) versus isolation exercises (biceps curls). There isn’t anything wrong with isolation exercises, but if you have limited time at the gym (like most of us), you want to get the most out of your time there.
The dead lift/row is one of my very favorite combination exercises. This works the entire body: lower body and abs with the dead lift and then the upper body with the row portion:
The key is not to lock your knees and to keep your abs tight. You can start with dumbbells for this exercise and work your way up to the barbell.
What comprises a good strength workout? Other than warm up and then stretching when finished, you need to think about your goal and how you plan to train. You can basically perform full body workouts 2 to 3 times a week. Or if you really love lifting, you can do it every day as long as you just work one body part/section each day and rest it in between. For example, do chest and back on Monday, legs on Tuesday, arms and shoulders on Wed. That way you can ensure that you are properly resting your muscles between workouts. I personally do 3 full body workouts per week, although I have done splits in the past.
Also, start with the exercises that use the large muscles groups first and work your way down to the smaller muscles. For example, when doing legs, start with leg presses or squats, then move to doing quadriceps, hamstrings, and then calves. That will allow you to have the strength to get the most out of the power moves.
And don’t forget to rest! Did you know that you actually build your strength on your *rest* days? That is when the body repairs and strengthens them from the stresses you put on the muscle during the actual workout.
Visit Open Sky to see the other shopkeepers that are participating in the Train Like an Olympian 15% off sale!
Hope you enjoyed the tips 😀
Question: What is your favorite Olympic sport?