Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice.  This week we are bringing you three tips if you are looking to build muscle without tearing up your joints.  Three tips to help you support your joints and not get wear and tear.

1) Lift Heavy Weights

Our first tip is that you have to lift with heavy weights.  Muscle responds to stimulus, so the heavier you lift during your workouts, the more opportunity you have to build muscle.

Action Step:  Challenge yourself to lift a weight that feels like at least an 8 out of 10 challenge.  Make sure you take the appropriate steps to progressing yourself to lift this.  Consulting with a certified personal trainer or exercise professional can help guide you in the right direction.

2) Lift Slowly

Tip number two:  Lift slowly.  While you are lifting those heavy weights, don’t try to fling them as hard as you can.  Move them as slowly as you can.  In fact, we want you to challenge yourself to move as slowly as you possibly can while you are lifting heavy.  That will help save your joints because you are not throwing the weight up and the catching it on the way down.

Why does this matter?  Think about the difference between setting five pounds on your foot versus dropping five pounds on your foot.  Every time you move fast and you have to catch that weight at the bottom it is like dropping the weight on your joints–it doesn’t feel good.

Action Step:  See if you can move the weight so slowly that you only do one complete repetition over the course of 60 seconds.  Can you move it slower than that?  Give it a try!  Remember, the ultimate version of moving slowly is not moving at all, so incorporate isometric exercises into your weight lifting as well.

3) Get Tuned Up With MAT™

The last tip is to get tuned up with [Muscle Activation Techniques™] MAT™.  The faster race car drivers race their cars, the more tune ups their cars have to get so their cars can perform at a high level.  Make sure you are doing regular check ups and tune ups on your body with Muscle Activation Techniques™.

Action Step:  Find and connect with your local MAT™ practitioner here!

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Team MAS

Muscle Activation Schaumburg is an exercise facility located in Schaumburg, IL with a goal to help you keep your health for as long as possible. We know that it is your health that allows you to do the things you love in life. This is why we promote a lifestyle that includes exercise, rather than exercise that is a burden to your life. Muscle Activation Schaumburg provides Muscle Activation Techniques® (MAT®) and personal training services to its clients. We use MAT® and exercise to increase the function of your body. A well-functioning body is what allows you to stay healthy and do the things you love. We value helping the members of our community of Schaumburg as well as surrounding communities of the Northwest Suburbs improve their health.