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Archive for July, 2015

How to Break Through Training Plateaus

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If you’ve been working with a Tucson personal trainer for some time and have yet to hit a training plateau, then you should consider yourself lucky. A training plateau is a point in which you are no longer progressing in your workouts. This could be due to a number of reasons, such as training too much, not training enough, not eating enough, or changing your workouts too often.

Hitting a plateau

Reaching a plateau in your training is quite common, so you shouldn’t worry too much when this happens. Essentially, your body becomes accustomed to a certain caloric intake and the stresses you have placed upon it through your training. As a result, you may lack strategic modification in your personal training program to progress further. For example, if you fail to adjust your caloric intake, your metabolism may suddenly require more calories to fuel muscle growth.

Identifying signs of plateau

A very common sign you are entering the overtraining stage is when you suddenly experience loss in overall strength. This is a sign that your body cannot properly recover and grow more muscle tissue. You may also notice that your muscle growth has slowed or that your face has been feeling flush recently, as this can indicate stress from over-training.

Working through a plateau

If you hit a plateau, you can quit, keep training at the same level, or break through this plateau. Like most trainees, you will likely choose the last option and change your program design. However, this doesn’t mean simply doing the opposite of what you are doing right now. Instead, change one to two small things, which you can accurately trace back to what caused the plateau in the first place. You can then assess whether these small changes made a difference in the next week.

At Personal Training Institute, our Tucson personal training programs are based on 30 years of proven medical and scientific research. Our exclusive program of exercise and nutrition has held tens of thousands reach their fitness goals. To contact a Tucson personal trainer today, please call (520) 297-8280.

Correcting Common Weight Training Mistakes Among Women

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147533389Women are starting to hit the gym in record numbers. In fact, a new study found that weight-training injuries among women have increased by 63 percent, as reported in Womens Health Magazine. As a woman, if you’re looking to join the fitness world, it’s a good idea to work with a Tucson personal trainer to ensure you avoid some of the most common weight training mistakes.

Skipping the warm-up

Just as you wouldn’t launch into a sprint the second you get onto a treadmill, you also shouldn’t immediately engage in deadlifts the moment you enter the weight room. Targeting your muscles when they are still cold and stiff can actually lead to sprains and tears. Warming up ahead of time helps increase the circulation to your muscles, which will help improve your range of motion and prepare your muscles and joints for action.

Using poor form

The single most important factor in preventing injuries is using proper form. However, many female workers don’t consider form, especially when they are in a hurry. If you are a woman, then your naturally wider hips put you at a higher risk for form-related injuries than men. When you begin an exercise, think of the acronym “S.E.A.K.” This means you should stand straight, eyes on the horizon, abs tight, and knees over your second toe.

Stressing your shoulders

Though it may seem counter-intuitive, women who lift weights have less-stable shoulder joints than women who don’t lift. The reason is that weight lifting involves pulling your elbows behind your body, which can overstretch the connective tissue in the front of your joints. You can fix this mistake by ensuring your elbows don’t extend more than two inches behind your body and avoid positioning the bar over your head.

For more information about proper training techniques, contact Personal Training Institute at (520) 297-8280. All of our Tucson personal training programs were developed by an exercise physiologist and our nutrition programs were developed by a Registered Dietitian. Additionally, all of our trainers are internally certified and hold one or more national certificates.