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Travails of a Non-Swimmer

Not Good to Hurry

Gear heads

Tonight was the 2-week check by the gym trainer. After joining, for the first two months they do this once every two weeks check on you. Not body scan but to check that you are going through the training menu and using the machines properly.

Time with the Machines and Pool

  • Chest Press 4.5kg, 10x
  • Sit-up 10x
  • Torso Rotation 14kg, 20x
  • Lat Pulldown 11.5kg, 10x
  • Hip Flexer 10x
  • Leg Press 10x
  • Pool – 60min of crawl and backstroke practice
  • Abdominal Didn’t do this.
  • Diet Trainer Didn’t do this.
  • Running Didn’t do this (oh no!)

The trainer watched us as we set up the machines, and stood next to us counting and making body position corrections as we did the reps. He commented on what we were doing wrong, as well as what we did right.

I have the very bad habit of hurrying with the machines so that I can hit the pool early. But then that reduces the effectiveness of the exercises because I am not concentrating on working each muscle or body part: I simply want to zip through everything and get it over with.

Below is a list of things that were pointed out by the trainer today.

Notes to Self: Do

  • Take your time with each machine rep. Do the reps slowly and with awareness that the muscle in question is being given a workout.
  • Make sure you keep your head-spine alignment. None of the machines require that you use your neck muscles or fingers. Clenching your neck or gripping abnormally hard with your fingers means the proper muscles are not doing the job.
  • Be aware of breathing in and out. Exhale when in action and inhale when finishing a rep.

Notes to Self: Don’t

  • Push and pull as fast as you can just so you can finish your number of reps. You need to feel that your are working the proper muscle.
  • Clench or bend your neck or use your finger/hand power to do the reps. That negates the exercise and puts unnecessary pressure on the wrong parts of the body.
  • Hold your breath while doing the reps! Force yourself to breathe rhythmically until it becomes a habit.

After the check I didn’t do the running machine or do another round with the aforementioned machines. Instead, I made a beeline for the pool. Tsk tsk!

Pool workout consisted of the same practice I did last time.

I need to get serious about this training thing. I still have incredibly weak ab muscles, though when the trainer was looking I did 10 reps on the hip flexer. Usually I could only manage 5. I guess I try harder when I am being scrutinzed…;-)

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