Movement Monday

Movement Monday: Getting Muscles "Firing"

It's Movement Monday! We took a question from our community today asking how to get muscles that are "lacking" "firing" again.

Here at RD, we rarely look at one muscle by itself. We typically look at movement patterns because no one muscle fires alone. 

Check out Coach Mike's advice for anyone who's been told they have a sleepy muscle or check out the cliff notes below!

 

Cliff Notes:

> Make sure there's no pain, and if there is, that it's been examined by a medical professional.

> When you want to get a muscle "firing" properly, respect the developmental sequence:
1) mobility
2) Stability
3) Strength

> Also screening. Honoring progression (pain -> mobility, stab. strength. 

>Sometimes a “weak core” isn't a reflection of the "core" but of an underlying issue. Following the progression above, you're able to weed out dysfunction to get to the root of the problem.

> Once the appropriate pattern has been identified, look for the positions that are safe to train in. Breath will be the indicator of whether or not you're able to train in a certain position.

> Finding the best positions and exercises for the lacking pattern will allow the dysfunctional muscle to start working better!

> The Functional Movement Screen helps personalize your mobility and stability so you learn to know what you need for you specifically.


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Movement Monday: Training Before You Train

When the public sees videos of the impressive things that our members do, sometimes there's a level of intimidation. We've had many people tell us they went to the gym they belonged to just to get more fit before they started with us. This doesn't have to be the case.

In this week's Movement Monday, we're discussing training before you train and why the Results Driven system works for anyone.

The big take away here is that no one goes right into the fire at Results Driven. "Cardio" is important, but it shouldn't be your only focus. There are ways we can kick your butt, because working hard and getting your heart rate up is important, but we can build a fitness base, work on movement and get you strong all at once. These things do not have to be done separately.

Here's a link to the article Ed mentioned: Click here.


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Movement Monday: Measuring Effort

How do you measure effort?

At Results Driven, we use the MyZone Heart Rate System to measure the amount of effort members put into their workouts. When it comes to movement, being more cognizant of your heart rate allows you to perform exercises more safely and effectively. 

Check out what Coach Ed and Coach Mike have to say about using heart rate to improve your workouts.

Recap:

1) Simply put, measuring heart rate gives you a window into how much effort is going into your workout. It allows you to find the right amount of work in each session. Those who go too hard get dialed back, those who don't work hard enough know they have room to work harder or find more challenging exercises. Over working is a no no.

2) Find a heart rate monitor you trust. At RD, we use the MyZone system. It gives a color coded guide to each heart rate zone based on your max heart rate. This makes sticking to the appropriate zones much more convenient.

3) At Results Driven, we program big lower body exercises (squat, deadlift, sled push) with non competing lower body exercises (press, plank, row). Before your biggest lift, make sure your heart rate is in the 60%-69% range. Before your next upper body exercise, let your heart rate get into the low 70's. Stop in the 80% range.


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