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NEWS
Getting fit requires right steps
HUNTINGTON -- Getting in shape and losing weight requires patience, diligence and, most importantly, the proper regimen.
John Hark, the director of strength and conditioning for Marshall University's Olympic sports, said technique and planning are important keys to reaching personal goals as well as avoiding injuries.
"You can really hurt yourself," Hark said of doing exercises incorrectly.
Junior volleyball player Emily Sullivan said she was using improper technique in an exercise that uses weights, and she experienced lower back pain.
"I was not using the right form," she said. "Once I corrected the form, I was fine."
Often, the best first step is asking a personal trainer the best course of action and having them demonstrate exercise techniques, Hark said.
Resistance training, Hark said, builds muscle fiber and increases metabolism, thus enabling a person to burn more calories. But he said that a complete workout should include all the muscles.
"The front side are show muscles, and the backside are go muscles," Hark said. "A lot of people neglect the backside."
And for the non-athlete, having a stable backside makes it easier to do daily activities, he said.
Knowing that you won't see changes overnight also makes committing to an exercise program easier. Hark said moderation and patience are the hardest to accept, but in the long run, will benefit the body.
"It takes longer for your body to adapt," Hark said. "It may be four, six, or even eight weeks before you see results."
He said it's worth the wait because jumping in head first and making drastic lifestyle changes can lead to injury and makes you prone to giving up.
As for cardio training, Hark said he is a big advocate of interval training. Interval training is defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.
