Time Under Tension to Maximize Results

It is often tempting to try to work out as fast as possible.  We want to get it over with and get on with the rest of our lives.  I get it.  But I would like to talk just a little bit about time under tension.

 

Time under tension is exactly what it sounds like:  it is how long our muscles are working while we lift weights.  The more time under tension, the more work we are doing and thus the more opportunity to get stronger.  In other words, it is harder to hold a weight up longer, so it works better.

 

That’s the basic picture.  Now let’s add a few details.  Weight lifting has three phases, called the concentric contraction, the isometric contraction, and the eccentric contraction, or, in plainer language, the up, hold, and down parts.  Increases in time under tension can happen in all three phases, depending on our goals.

 

Power lifting is all about being able to produce strength fast, so if that’s the goal, the concentric (or up) phase needs to be as fast as possible without sacrificing form.  Building maximum strength responds better to a slower tempo, something like a four-beat lift, a two-beat hold, and a four beat lower.  (Working that eccentric/down contraction is both really challenging and really good for building strength!  Don’t let gravity be the boss!)  Those of us who are working to build up our muscle endurance by doing lots and lots of reps might want to try a two-beat lift, a nearly-zero hold, and a two beat lower.

 

As always, it is worth experimenting to find our own best pattern.

Monday Workout: Intervals

The first exercise in each set is designed to get hearts pumping.  This makes the two exercises that follow more challenging.  The rest between sets lets our hearts slow back down, so they are ready for the next intense interval.  That’s the design, but if reality suggests a rest before the end of the set, that’s what should happen.  There are lots of valid ways to use these workouts and please note that there is no time limit!  Three rounds.

 

suitcase swings	30
deadlifts	20
kickbacks	10
kb swings	30
kb twists	20
kb 8s	10
woodchoppers	30
lunge to curl	20
pretty princesses	10

Stuff

I have been training clients virtually for a while now, so I am using whatever they have available to them in the way of equipment.  I’ve never been a person in favor of buying two of everything, so here is my short list of home fitness equipment.  Please note that none of it is essential; there are many perfectly good body-weight workouts that can keep us fit and healthy.  That said, here’s what is nice to have.

 

1.     Dumbbells.  If budget allows, the adjustable ones are nice because you get lots of weights and they don’t take up space.  If budget does not allow, a set of light dumbbells and some slightly heavier ones are good.  (Test this out in the store:  the light ones should be about right for ten lateral raises and the heavier ones should be about right for ten rows.)  Dumbbells can double for most things we can do with kettle bells and medicine balls (exception:  do NOT slam your dumbbells into the floor like a medicine ball.  You will not like the results.)

2.     Stability ball.  It takes up less space than a bench and adds an ab challenge to exercises.

3.     Slider disks.  These open up a variety of challenges for cardio in small spaces and also come in useful for clients with knee issues who need to strengthen the muscles around the knees.  Bonus:  they’re cheap and small.

4.     Yoga strap.  A belt or scarf also works.  Helpful for stretching and some stability-building exercises.  Alternatively, a resistance band with handles can be used for a lot of stuff.  Again, inexpensive, flexible, and small.

5.     Foam roller, tune-up balls, etc.  These help develop mobility and flexibility and they feel good.

6.     Mat.  Again, not necessary if you have a floor that is pleasant to lie on.  Nice for padding the knees in certain positions, but a big towel can also work.

 

What I have listed fits in about 9 square feet, so not a lot of room.

Here!

The other morning I was doing my yoga and meditation, like every day, and I had to drag my mind back to my breath over and over again.  The thought drifted through my head that I’m all in favor of being present in the moment, but do I have to KEEP being present?  There are an awful lot of moments.

 

The answer, of course, is yes, but it is also no.  Yes, I need to keep trying to be present in this moment and no, I’m not going to succeed every moment.

 

Being present to our workouts helps in a lot of ways.  When we are doing something difficult, staying focused on the present moment increases our likelihood of using good form.  We learn more when we stay present, which can, in time, make what is difficult today easier on another day.  Also, by being present, even when the exercise is unpleasant (hiya, lunges!), we implicitly recognize that we will not always be doing lunges, so we can take heart.  Staying in the present helps us manage our fatigue; we can recognize when we have had enough and when we might be able to do a little bit more instead of assuming we are done when we finish the tenth rep of whatever we are doing.  Finally, using breath as a technique for staying present reminds us to breathe.  Too often we forget to breathe while working out.

 

Presence is a skill, just like squats or downward dog.  The more we practice, the better we do. 

Louder for the folks in the back

I have a contentious relationship with comparison and competition.  On a day-to-day  basis, I think they do way more harm than good.

 

I’ll talk about the good, such as it is, first.  When we work out, we use comparison in a long-term way to help us meet our goals.  Think before and after photos, or the change in how much we can lift after six months of diligence, or the way our pants become much looser in the waist over time as we keep doing our daily tasks.  Competition, for some people, is very motivating, but it tends not to be good for relationships.  If we find it helpful, we need to ensure that we are competing with ourselves, trying to beat our personal bests, whatever those are, rather than crush the person one weight rack over.  And that’s about it for the good side, in my opinion.

 

As I say over and over again, we can only work out with today’s body.  Comparing what we do today with what we could do when we were twenty doesn’t make any sense because we are not that person any longer.  Our bodies today have very specific needs and come to work out after a particular amount of sleep.  We work on the energy of today’s breakfast and we have to harness our minds away from today’s unique set of stressors to be present during the workout.

 

It’s even worse if we compare ourselves to famous athletes, movie stars, or even that guy over there in the corner hogging all the 45 pound plates.  We can only do what we can do.  Let’s not waste space in our heads with whatever other people can do.  Or not do.  Which is where the competition comes in.

 

There will always be somebody faster than we are, or stronger, or more flexible.  There will always be someone whose best is not as good as ours.  Beating those people or losing to those people is completely not relevant.  We need to do our work, period.  Our goal is to be our best, not somebody else’s best, no matter how cool they are or how much easier their workout might be.

 

Let’s be ourselves in the gym and let other people take care of themselves.

Monday Workout: Upper!

We’re doing a little more overhead work this week.  This helps us work on keeping our shoulders healthy and strong.  Three rounds.

 

mountain climbers	30
squats	20
lateral raise	10
jacks	30
flies	20
Arnold press	10
clean and press	30
rows	20
brains	10

Pour a nice tall glass of...

Maybe it’s just me, but I’m having to work harder than usual to stay hydrated these days.  Here are a few reasons why it is worth it:

 

1.     It helps us stay cooler.  Really.  Yes, we are self-regulating about temperature, but we all can use a little help.  Water is one of those helps.

2.     It makes us nicer.  Dehydrated people are grumpy people, often because they are headachy and fatigued.

3.     It makes most of our body processes work better.  We need water even more than we need food to run our personal chemistry sets.

4.     It can help us lose or maintain our weight.  No calories and a feeling of fullness?  Sign me up!