Proper Exercise Technique

Hello my name is Brian D. Walker N.S.C.A cpt.

Today I'm here to talk to you about the importance of proper exercise techniques and how it will help you achieve quicker results, fight of potentials diseases, prevent injury, and become more aware of how to actually exercise.

There are many different techniques to various exercises. The three that we are going to focus on are....

1. Breathing Patterns: Using proper breathing techniques can increase oxygen uptake, helping against
shortness of breath,anxiety, lower high blood pressure and help you engage your core during workouts!

Solution: Everyone generally breaths at a 2-2 tempo. This means they inhale for 2 seconds and exhale for
2 more seconds. Try breathing a 3-3, or 3-4 tempo as you inhale allow your chest to swell not
your stomach. Instead, every time you exhale try to draw you navel towards your
spine. Continue this breathing technique This will allow you to Engage you core once you feel
you abdominal area and lower lumbar slowly contract.

Fit Tip: Always exhale during the push/pull/exertion phase and inhale during the return/relaxation phase
of your workouts.

2. Postural Alignment: Making sure your body remains properly aligned during workouts can greatly reduced risk for injury, help cure muscular imbalances, Improve your overall muscle recruitment, an get faster progressions through your workout so you can see better results!

Solutions: When you work out you establish check points this is how you will begin the work out. For
example when you do a seated machine chest press, you should make sure your back is
upright against the seat with no spacing in between(checkpoint1). Next your knees should point
forward followed by by your toes(checkpoint2). Once you place your hands on the grips your
elbows should be fixed at a 90 degree angle with no breakage at the wrist they should be held
straight out firm(checkpoint3). Now you do 5 reps of the breathing technique To engage your
core(checkpoint4). Now make sure your head is straightly aligned with the rest of your body
not looking up or down left or right or out to far in front of your body. Now begin your lifts.

Fit Tip: When Lifting weights try to let your breathing be your tempo push and exhale for 3 seconds hold
weight extended then inhale and slowly return weight to starting position.

3. Knowing how to follow your workout routine: When you follow your routine properly you assure your health is the number one priority over the results. You start chasing the goals and challenges of the workout rather then just doing it to get just ten pounds down. Knowing how to do exercises effectively
will have you progressing easily through workouts so you can become able to do more advanced exercises quickly.

Solutions: Concentrate on each exercises progression. Establish a set number of lifts or a distance to run
then put them into sets example (12 lifts 3 sets or break miles up run them
at controlled pace for 3 min then walk for 1 min till mile is complete keep track of how many
times it takes). Progress the numbers every 2 to 3 weeks.
Also know what muscles you are trying to workout in a particular exercise. Doing this will
teach you more about the roles these exercise can play on enhancing everyday living.
Muscles need proper recoup time to avoid tearing,overly being sore, and cure muscular
imbalances. Try to break your workout routine up into days example(Monday - Chest,
Shoulders, triceps /Tues- rest, /Wednesday-Back Biceps Abs, /Thurs cardio ,/ Fri- legs).

Fit Tip: Working the entire body rather than just a particular body part gets you faster results and allows
you to improve your overall strength, stability, reduce injury, and help with curing muscular
imbalances.


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Thank you