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Today while training a client something unusual happened when we were doing a Tabata Circuit of (20 sec/10sec max work to rest ratio) and she had 4 sets of deadlifts to do in this circuit. I cut her 5 rep max weight in half for the circuit as the goal is to try and beat your previous number of lifts from 20 seconds ago. She indicated this was not heavy enough, although she did not understand the point of the exercise. She was not achieving her goal and was lifting slow and labouring through. This is fine and not wrong, but changing the tempo of your lifts is incredibly effective and ought to be practiced regularly. Don’t stick to the same 1 up 1 down tempo. try something new, try a 1 up 3 down tempo or even a small 2 second hold during your lift. much more weight is not what is needed, much more variety in the “time under muscle tension” is needed to keep your body guessing. You will naturally do what is easiest for your body including the tempo that you typically lift at, so shake it up, try a set lifting faster, then slower and tell me what you think. easy little tricks like this will keep your body guessing, burning much more fat and building muscle. again if your body defaults to what is easiest for you, it is probably not the most efficient form a fat burning exercise.
This suggestion works for all mothers regardless of what stage of your recovery or fitness program you are at. lets take a glut bridge for example, you usually use this in your warm up and probably lift at a 1/1 tempo. try 3 seconds up and 3 seconds down and I can assure you your gluts will be on fire- now repeat this doing the 1 legged version and you have a terrific strength building exercise that will bring you much more benefit than lifting any amount of weight. again if ou are a new mother and your goal is to get your gluteus medius working again after the change in your pelvis, take a small resistance band and place it around both legs at knee level and carry out your glut bridge at a slow pace to strengthen your glut medius and maximus. I challenge all of you on the baby Bump busy mother fitness program to try and change the tempo of your lifts for one workout-just one and let me know the after effects. I’m listening.
Related Hormones and the Endocrine Gland
Jacqueline GradishBabyBumpFitness
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Link to this post:Tempo Training- heavier is not harder
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