We are talking about the legions of people using those tiny dumbbells in the gym in their cardio classes. Here is a scientific fact: To sustain a training effect at least thirty percent of a one rep maximum lift must be used. This is the science behind the workout. The baby dumbbells have no training effect. This is what typically happens in a cardio class. People mistakenly believe these are weight training classes. There is no weight training effect at this low weight. What is a weight training effect? A weight training effect is a gain in muscular size or a gain in muscular strength or a gain in muscular size and corresponding strengthening of connecting tissue. In fact it is possible to sustain injury based on the repeated use of very small weights and excessive repetitions.
There are cardio core classes and trainers. There are Zumba and Power Yoga classes galore using small weighted dumbbells. If you are in one of these classes ask the instructor to provide you with the kinesiology- the science behind the reason for doing that Zumba class three times per week or twice per week. Sometimes it seems that people pick the most fit looking aerobics instructor and think that they will look like the instructor after their sessions. But ask these questions:
Why am I using this weight dumbbell?
Exactly how many reps will it take to accomplish my goal?
The answers might surprise you.
It is interesting to watch and see that almost everyone in the class is using almost the same weight dumbbells. How is it that I can lift exactly the same weight as my neighbor? Shouldn’t I be using a weight specific to my body type, length of arms, amount of muscle development and general physical condition? How long has it been since I worked out? Why then am I doing the same thing as my neighbor on the next mat?
ONE SIZE DOES NOT FIT ALL
Everyone in the class does something until they are fatigued but this does not give a training effect. The questions are simple:
What are your goals?
What training effect will accomplish your goals?
One of the A Fitness Addiction training Staff members has a pixie like approach to this problem. He will see someone punishing their abs and ask, “Are you doing this to get a smaller stomach?” If the answer is yes for – pick the answer – “Swim suit season is coming?” “I am going to Hawaii for vacation.” “I have a class reunion.”
After listening to the answer the staff member says “Look over there. That person is doing lots of biceps reps to get his biceps bigger. Which of you is correct?”
The answer is that people must have an annual plan based on the correct principals to gain a training effect. The answer is the AFITNESSADDICTION.com model based on a personalized program that is based on current strengths and weaknesses that need to be developed. Momma it is time to lose the baby dumbbells – you know which ones we mean.
