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NASM hints

These hints come from the National Academy of Sports Medicine (NASM). NASM is a leading company in health and fitness. I received my personal training certification at NASM.

Two links:

Go!

  • NASM promotes and integrated training approach, which is a total-body approach. But this is optional. Lots of people like to focus on a specific body part (arms!) during a workout.   [#integrated]

    NASM says: "Integrated training is a concept that combines all forms of exercise into one system: flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, and quickness; and resistance training. It is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance."

  • The NASM algorithm is simple and elegant: Use (relatively) low weight with high reps to improve your strength and endurance.   [#algorithm]

    I really like that the NASM algorithm makes sense. Your strength increases through progression, systematically increasing weight while maintaining high reps. Your endurance increases because you're doing a lot of reps in a short period of time.

    This algorithm applies to any workout medium: weight machines, free weights, kettlebells, etc.

    Details:

    • Rep = Don't rush, take 2-3 secs per rep, pause slightly at the end of each rep
    • Set = Your choice of 10-15 reps; I like 12 reps
    • Circuit = Start with 1 set, working up to 1-4 sets
    • Delay = Take 15-30 secs between sets
    • Weight = Start at roughly 1/2 your max weight, increase over time
    • Progression = Increase sets and weight as you are comfortable

  • Progression means that your workouts and results should improve over time.   [#progression]

    NASM says: "Progression refers to how an exercise program advances. Exercise protocols should gradually progress in intensity and/or volume to continually challenge the individual." Examples: more weight, more reps, faster pace. Another (important) example: learning new workout stuff. Progress slowly and systematically...to win.

  • This is an overview of applying the NASM approach for weight loss. blog.nasm.org/using-the-nasm-opt-model-for-weight-loss   [#weight_loss]
  • Two good NASM articles on exercises for seniors.   [#seniors]

  • The initial phase (Phase 1) of NASM training is called "stabilization".   [#stabilization]

    The NASM description: "Phase 1 Stabilization Endurance Training is designed to teach optimal movement pattens (e.g. pushing, pulling, pressing, squatting, hip hinging) and to help clients become familiar with various modes of exercise." blog.nasm.org/nasm-optimum-performance-training