During the month of November, we will be focusing on heavy work. This can mean a lot of different things, but here are the main things we will be working on this month:
Although we don’t encourage lifting heavy EVERY time you lift weights, it definitely has its place in a well-rounded workout routine. Going heavy not only helps you increase your performance, it also increases your calorie burn and offers many health benefits. Shape.com recently published a great article (11 Major Health and Fitness Benefits of Lifting Weights) about this topic….
“While it is true that you can’t spot reduce, your body is born with pre-conceived places it wants to store fat. A University of Alabama study found that the women who lifted weights lost more intra-abdominal fat than those who just did cardio. This not only helps you lose weight and build a more toned body, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers. (Not to mention, lifting heavy weights recruits your core, giving you an ab workout without even trying.)”
The article goes on to explain that lifting weights also strengthens your bones, helps prevent injuries, improves performance in other sports or activities, aids flexibility is healthy for your heart, and makes you feel like a total badass! There are so many benefits to lifting heavy weights, and a lot of people underestimate what they are capable of in that arena. So, when your trainer encourages you to go a little heavier, we are doing that to make sure you are getting the most bang for your buck and because we know you are stronger than you think.
Heavy Performance Work
Lifting heavy weights helps build muscle, but we also want to teach our muscles to perform under heavy loads, or when using heavy equipment. This includes things like pushing/pulling the sled, doing battle rope drills, flipping the tire, hitting the tire with a sledgehammer, farmer’s carries, etc. The benefits of this are obvious in terms of your daily life. I know that I can easily push my own car if necessary because I am used to moving heavy stuff around the gym. You may not realize how many things we encounter in our daily life that would put that heavy performance into action. Pushing heavy shopping carts, lifting groceries or laundry hampers, trying to carry everything in one trip, moving furniture, etc.
There are also significant physical benefits to heavy performance work. The intensity of heavy work gets the heart rate way up, so you are also getting a great cardio workout. It requires core strength, so that is getting a workout too. Because your muscles have to work together to move a heavy load, it helps with muscle coordination, and even balance. And… it’s a ton of fun!!
There are a lot of benefits to heavy work, and we are here to introduce you to the concept and help you reach the next level of your performance. Please don’t hesitate to talk to one of our trainers if you are looking to work on something specific in regards to our heavy focus. And, as always, if you have limitations or injuries that prevent you from lifting heavy, you are welcome to make any and all modifications to make sure you get the right workout for you. We are happy to help you find modifications too.