For Computer Audio, choose “Call Using Computer” For phone dial-in, select “More options” and follow the instructions for phone usage.

Select this first

GYM BLOOPERSCommon Gym Mistakes and how to correct them.

Neal Andrews, MS, CSCS

Exercise & Fitness Specialist

MUS Wellness

Stuff that happens at the gym…

Stuff that happens at the gym…

Stuff that happens at the (home) gym…

Stuff that happens at the gym…

7 Common Gym Archetypes

The Wanderer

■ I got myself to the gym…now what?

■ Have a plan.

– Personal Trainers/Coaches

– Classes

– Ask-an-Expert

– Careful:

■ Online

■ Friends

– Consider the source

The Cruise Controller

■ Vary your intensity!

– Cardio

■ Speed, incline, resistance

– Resistance

■ Load, Volume, Rest, Density, Stability, Complexity

■ When to progress?

– When exercise in easy.

– When exercise is effortless.

– When movement is smooth.

– When you can hold a conversation while

exercising. (The Talk Test)

• Fewer Reps: Strength

• More Reps: Endurance

• Load & Reps=Inversely Related

• Load & Rest=Directly Related

The Overachiever ■ Doing too much too soon.

■ Common for the new program.

■ In a society that bends toward extremes, be the steady, consistent exception when it

comes to healthy habits. Save some for tomorrow.

The Circus Act■ Every piece of equipment has a purpose.

■ We should have a purpose too.

The Circus Act■ Every piece of equipment has a purpose.

■ We should have a purpose too.

Careful with those stability balls…

Careful with those stability balls…

Purpose

■ To burn calories

■ To increase strength

■ To promote lean muscle

■ To promote bone density

■ To increase muscular endurance

■ To increase work capacity

■ To feel good

■ To increase energy

■ To train for a sport

■ To play

■ To relax/decrease stress

■ To increase mobility

■ To be more explosive

■ To move better or more freely

■ To feel more stable

■ To set a personal best

The Owie

■ Use proper technique

– Lifting

– Breathing

The Uber-focused

■ The spot reducer, or uber-focused on one “problem area” or body part.

■ Most common offenders are glutes, abs, and arms.

■ The Human Body is integrated—it functions as a whole, not in isolation.

– Better to train the body as a whole. Think movements, not muscles.

The Curler■ Prioritize Multi-Joint Movements.

– Lift

– Squat

– Lunge

– Step Up

– Push

– Pull

Resistance General Guidelines■ Order

– Train bigger muscle groups/movements first

– Prioritize Multi-Joint exercises

■ Rows before bicep curls

■ Pushups before triceps presses

■ Squats before knee extensions or calf raises

– Bilateral (2) before Unilateral (1)

■ Squats before Lunges or Step Ups

■ Balance

– Upper Body/Lower Body/Core

– Movements:

■ Upper Body: Push/Pull

■ Lower Body: Knee dominant/Hip Dominant

■ Direction: Front/Back, Lateral, Rotational

■ Prioritize Imbalances by doing more of the needed movement

Aim for 6 to 10

exercises per gym

visit, using this

rationale.

Generic Session

■ Dynamic Warm Up/Foam Rolling

■ Squats/Pushups [Paired Exercise]

■ Pulldowns/Lateral Lunges/Plank [Triple Set]

■ Dumbbell Overhead Press/Glute Bridge/Single-Arm Row [Triple Set]

■ Single Joint Exercise

■ Finisher

– Something fun

– Something that gets your HR up

– Something sport specific

– Something makes you feel good

“Work the fundamentals before you get crazy.”-Neal Andrews

To Sum it all up…1. Have a purpose.

– What do you want to accomplish with your time?

2. Have a plan.

– What exercises are you doing today, and how does that fit with your purpose?

3. Vary the intensity.

– Cardio & Resistance. Varying intensities yield multiple healthy outcomes.

4. Think Holistically.

– What is the Big Picture of Health? Train the body as a whole, integrated unit.

5. Prioritize big movements—Multi-Joint before single joint.

– Train movements not muscles.

6. Use good technique.

– Protect your back and your joints. Breathe. “Spine is a steal beam, not a wet noodle.”

7. Don’t overdo it.

– Consistency over time is what gets results. Save some for tomorrow.

Have Fun!

MUS Wellness Resources

■ montanamovesandmeals.com

■ wellness.mus.edu

– Videos

– Webinars

– Lifestyle Education/Support

■ Ask-an-expert

– Take Control Program