When talking about the All-Star exercises out there in the history of treadmills and dumbbells, the Dead Lift is arguably the best exercise you can do when working out. Out of any exercise or weight lifting technique that you or anyone else knows, the Dead Lift works more muscle per movement than any other exercise - including the beloved squat! From an athlete trying to gain an advantage on the court or field, to someone who just wants to be healthier, the dead lift should not be ignored by anyone. However, with an exercise called the ‘DEAD’ lift, the name is not the most daunting aspect of this exercise. This is one exercise you SHOULD NOT do unless properly ready.
PROPER FORM IS KEY IN BUILDING STRENGTH AND AVOIDING SERIOUS INJURY WHEN DEAD LIFTING!
Everyone is different, so we can’t suggest how much weight to lift the first time you use Vitogo. However, we do tell you how many repetitions you are supposed to do, which will help you determine the appropriate amount of weight to lift. Here’s how:
1) Each exercise in your daily program will tell you how many sets and repetitions to do (For example, 3 sets x 8 reps). The number of recommended repetitions is tailored to your goal.
2) Pick a weight that you think you can safely lift for the recommended number of repetitions (In this case, 8 times).
3) Using the built-in countdown timer, rest for the recommended period between sets.
4) If you are able to easily complete all (or more) of the recommended sets and reps, then you know that you need to increase your weight for next time. If you weren’t able to complete the recommended number of sets and reps, then you should decrease your weight for next time.
5) You should feel tired by the end of your last set. Be safe, but don’t make it too easy! To see a real benefit from strength training, you need to lift weight that is heavy enough to challenge you. For some exercises, like the bench press, it can be helpful to ask a friend or trainer at the gym to “spot” you. It’s the spotters’ job to help you if you are struggling to lift the weight and to keep you safe during a challenging lift.
6) Vitogo stores the number of repetitions and amount of weight that you do for each exercise, so, the next time you complete that exercise you will remember how much weight to lift.
Muscle imbalances are a major factor in many injuries, particularly for runners. Luckily, strength training is your best defense against muscle imbalances, as long as you follow a few basic principles.
Muscles surround your joints, providing support, stability, and control. A muscle imbalance occurs when a muscle on one side of your joint is stronger than its opposing muscle. This imbalance between a weak muscle and a strong muscle causes your body to overcompensate in ways that can cause injury.
Runners are particularly susceptible to a muscle imbalance between the hamstrings and the quadriceps, which can cause knee pain and strain the ACL. If you are training for a 5K, 10K, half, or full marathon, or just doing a lot of running as your cardio exercise this summer, it is very important to prevent muscle imbalances through strength training.
A proper strength training program will work opposing muscles equally, which can help prevent imbalances from developing in the first place. This is one of the reasons that it is so important to use a program for strength training, rather than just doing random exercises at the gym. While big biceps and pectoral muscles might be important to you, if you neglect your triceps and traps, you will likely develop muscle imbalances that increase the likelihood that you’ll get injured.
An injury can set your training program back days, weeks, or even months, making it very difficult to achieve your fitness goals. A little prevention can go a long way!
There are a lot of fitness scams and sleazy gyms and trainers out there. Watch TV past ten at night and you’ll see all kinds products that claim to make you lose weight, get huge muscles, and look all around great just by doing a few crunches, electrocuting your abs for a few minutes each day, or by simply using special soap. The fitness industry is worth billions, so inevitably there are going to be people who try to squeeze out a pice of the industry for themselves without adding value. There are always going to be the Ab Lounges and Flex Belts of the world. We can’t do anything about that. What we can do is educate each other about how to properly build muscle and lose weight. You don’t have to know much about fitness to know that anything that promises miracle results won’t deliver them. More… »
One common misconception that many women have about strength training is that if you start lifting heavy weights, you will wake up one day with arms bigger than your waist. This is absolutely not true. Women do not end up looking like bodybuilders unless they spend years working out at a very high volume (usually while using steroids) and eat a LOT of food. Women just don’t have enough testosterone to build muscle mass the same way that men do. If you work out regularly using heavy weights, you will end up looking leaner and more defined – not bulky.