Effective exercise is about more than just going through the motions. In order to get the most out of your training time and ensure safety, it is important to follow a specific sequence of operations. The following is a proven method for optimizing your exercise routine:
- Move correctly: The most important aspect of any exercise is proper form and technique. If you are not moving correctly, you are at a higher risk of injury and will not be able to effectively target the intended muscle groups. Take the time to learn proper form and technique for each exercise, and focus on executing the movement with control and precision.
- Move through full range of motion: Full range of motion is essential for optimizing muscle growth and ensuring that you are targeting all of the muscle fibers in the targeted muscle group. When you are limited in your range of motion, you are only able to target a portion of the muscle fibers, which can lead to imbalances and weaknesses.
- Move the full load: Once you have mastered proper form and technique and are able to move through a full range of motion, it is important to challenge your muscles by increasing the load (weight or body weight). This is important for continuing to stimulate strength and muscle growth.
- Do those with intensity: The final step in the sequence is to perform each exercise with intensity. This means lifting with maximal effort and applying as much force as possible to the weight (if applicable). This is important for optimizing muscle growth and continuing to challenge your muscles.
In summary, the order in which you perform exercises is crucial for maximizing the efficacy of your training time and minimizing your risk of injury. Follow the sequence of moving correctly, through a full range of motion, with the full load, and with intensity to get the most out of your exercise routine.