Health & Fitness

3 Ways To Up your Game at the Gym

3 Ways To Up your Game at the Gym
For your benefit, this is how I upped my conditioning this year to a level I've never had, and I'm 49. Always be smart starting anything new, because this will push you and recovering from setbacks and injuries, especially over 40 takes a lot longer.



I'm not suggesting I'm a physical phenom, but I am in much better condition than ever before and these things helped me change the bar. I regularly bicycle and lift weights, these are additions.


WARM UP


I always warm up first...treadmill or stairclimber for 10 minutes. they both shoot the heart rate up...I don't like the eliptical motion. To use the treamdill... stand on it without turning it on. push on the handlebars and YOU make the treadmill move. Do that for 10 minutes! you can try reversing to work the fronts of your legs more. This will up your heart rate to the top of the cardio range immediately and gets me warmed up fast. If by chance you are tired or soar going into this, I wouldn't do it. Tired and soar means you need rest, not more exercise.



Then I do rubber bands on my shoulders to warm up those muscles. Do different motions for a few minutes.


Up your Game at the Gym

ISOMETRICS


Read up on these, look up Alexander Zass (above). Basically, find an immovable object like a wall or secured metal. Zass used chains. Push on it as hard as you can for several seconds. Rest and recover, repeat. if it hurts for some reason stop. These have made a huge difference in my strength and I understand build tendon strength. Do different positions like pushing straight out, up and at different areas. I enjoy this workout because it is different than lifting a lighter weight.


Like anything be smart and be careful starting out!


WEIGHTS


I used to take it easy and lift lighter weights many times. So I changed that to lifting heavier weights a few times. As long as I'm warmed up and feel good, this is going great, no injuries.


3 Ways To Up your Game at the Gym


SUMMARY


These techniques have changed my pull ups from 5 to 20. My max before that was 12 in High School. Bench press went up 25% to my body weight.



Good luck, hope that helps you get to a new level!!

3 Ways To Up your Game at the Gym
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