FitBit: Weight training vs weight-free training

In our fast paced society with a lack of time to hit the gym, do you often wonder what programs can help achieve optimal results? The last thing we want is suffer a negative effect from workout plans that do not complement. On the topic of weights vs weight-free training, for instance, gym heavy lifting vs yoga pilates mat workout, what can be an optimal plan? 

A ratio of 2:1can be a possible option, with 4 gym sessions vs 2 mat classes per week.

Example of pilates core strengthening exercise to complement a dead-lift rep at the gym:

A. Hold the circle for awareness
B. Activate your core
C. Retract and pack your shoulders
D. Exhale to lean back 
E. Stop when your back starts to curve. Always keep a neutral spine or flat back
F. Imagine a string being pulled from your belly and come back up to starting position. 

In this example, the benefits that can compliment your deadlift rep:

• More focus on breath as you will pay more attention on diaphragmatic breathing and apply it to intra abdominal pressure for the heavy lifts;

• Increases mobility and flexibility as you learn to lean back without curving the spine. This gives you more ROM (range of motion) which benefits your deadlift reps too.

Although both workouts appear to be on different end of the spectrum, when combined properly, it can achieve so much for your mind and body. Enjoy!

More tips email:  jessica.gan@alumni.utoronto.ca

Note: A shorter version appears in the MLT September issue due to the lack of space provided on the page.