How it Works What you would do during a Simply Stronger session
I strongly suggest you book an appointment with me to try out a Simply Stronger session. In this section I do my best to explain, and go through what you do during a session.
To start exercising the way you would when doing Simply Stronger, you would need to have a routine planned, a place to work out decided upon, a time to work out, and a decision about which sorts of equipment you will use or whether you prefer to work without using equipment. (You can get more clarity about this in the Simply Stronger User's guide here or by booking an appointment with me)
Whatever machine or tool you use, even if it's your body weight, the idea is to have a weight that is light enough so you will be able to concentrate on controlling the movement of the weight, and heavy enough to challenge your skill so that you will maintain focus on the movement.
The first few workouts are sort of a practice for training effectively. Learning to control the speed of motion and control the weight at the turnarounds (when you change direction) is important for success and safety.
To begin, you want a weight light enough to be able to handle for about 2 minutes; this translates to around 15 to 20 repetitions depending on the movement. One of the advantages of having me train you, is my skill at estimating starting weights. In any event, you will likely need to move slower than you think is appropriate. Slow is good. Try to move no faster than 15 degrees per second. That means that it will take around 5 - 6 seconds to move through 90 degrees of range. Try not to take longer when lowering the weight than when lifting it. Start acquiring this aspect of training correctly right from the beginning. You want to move smoothly and without sudden jerks in movement. Banging the weight up or down is to be avoided. You will likely feel somewhat awkward initially. This is a real skill to learn. The learning period is usually around 6 workouts long, and most people see positive results even during this learning period.
Having a clock with a sweep second hand is a good idea or a stop watch. I strongly suggest using time rather than repetitions as the measure of exercise. If you do not have a clock available, more attention usually has to be paid to the speed of motion of your exercise. People tend to naturally move slower when they are watching the time.
I will keep record of your initial weight and the time taken to exercise. Meticulous record keeping is very important to success. You may well take less time to train once the initial skills are acquired. Eventually, the time for each of the exercises could be as short as 30 or 45 seconds but initially take time to learn the skill of moving with good form by extending the practice period to 2 minutes (or a bit more) for each of the movements.
In between each exercise there (especially in the beginning) there must be a forced rest period. Rest until you feel you are as ready as you were for your first movement. This can sometimes be as much as 5 minutes. Going slow makes the exercise quite intense, so you'll need a good rest in between exercises. Eventually your rest period will shorten (and so will the time it takes to do your routine!) as you get in stronger.
You do this for a minimum of 5 movements. One for the legs and 4 for the arms and upper body. Believe it or not, that's it! You're done!
Sound like something you'd like to do? Then send me an email, call me, or fill out the form on the right!
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Le Sélection Ile des Soeurs Residence - Spa 2nd floor 325 Chemin de la Pointe-Sud Nuns' Island, QC H3E 0B1 Tel: 514-769-1010