By The SHAPE Team

Weight Training

• Perform all exercises through pain free range of motion.
• Never compromise form for heavier weights. It is better to move slowly, under control rather than lifting heavy weights quickly.
• Pay attention to body position and posture when exercising.
• Perform exercise with slow, controlled movements focusing on the muscles that are working.
• Hold any exercise at the end range of motion for 1-2 seconds. Release with control as you are also working the muscle eccentrically (on the way down).
• Your personal weaknesses should be exercised first in your workout, as the strong muscles merely need to be maintained in order to achieve balance.
• Exhale as the muscles are contracting and inhale as the weight is being returned to the starting position.

Stretching

• Perform a 5-10 minute full body warm up first (treadmill, ellipitical, bike, skipping, etc.)
• Get into a stretch position carefully and gently take up muscle slack --until a stretch is felt.
• Pay close attention to posture and body alignment.
• Hold each stretch for 15-30 seconds and take out slack as the muscle relaxes, and breathe deeply.
• Do not bounce while stretching.
• Use a chair or wall for support if necessary.
• Stretches should be performed 1x and performed at least 2x/day in order to achieve optimal increases in range of motion.

DISCLAIMER
The information on www.shapetoronto.com is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your physician or book a consultation with SHAPE before changing your diet or exercise program, for diagnosis and treatment of illnesses and/or injuries, for advice regarding medications, and prior to making use of any of the information within our website, articles or newsletters.