BIO-MECHANICS
Proper application of bio-mechanic techniques can increase the effectiveness of an exercise routine and help prevent injury.
Ask any BGSU Student Recreation Center employee for assistance in improving basic bio-mechanic techniques.
FORM
Form changes with each exercise performed. There are a few important issues to consider with any form: is it safe, is it working
the specified muscle group, and is the back and neck properly supported. When being introduced to a new machine or exercise
routine ask each of these questions to yourself before commencing.
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ALIGNMENT
Alignment and form go hand-in-hand. Both are important for an effective workout. Alignment refers to the positioning of the
specific joint or muscle group being exercised. Most machines have guides that demonstrate the proper alignment.
BREATHING
Continual breathig is crucial during exercise. The dangers of improper breathing include increased blood pressure, and oxygen
cut off from the brain and muscles resulting in becoming lightheaded or dizzy during the workout. Correct breathing also
helps the effectiveness of the workout. Exhale slowly during the exertion, or hardest part, of the exercise and inhale during
the release or the easiest part. Be careful not to completely empty the lungs of oxygen, and keep breathing slow and steady.
TEMPO
Tempo is an important part of creating good exercise technique. If the tempo is too fast it may throw off form and alignment.
Also, extreme tempos build momentum which decreases the effort necessary for muscle contraction. By slowly moving through
the excercise, proper form and alignment are easily maintained, getting the best results from the workout. Try slowing tempo
to at least a two count on the concentric movement and a four counts on the eccentric movement. Concentric is when the muscle
shortens during the movement and eccentric is when the muscle lengthens during the movement.
TARGET HEART RATE
Target Heart Rate is important when using cardiovascular equipment (treadmills, bikes, elliptical, etc.). Target Heart Rate
is the range of intensity experienced during training that achieves maximum cardiovascular or weight loss benefits. This number
is derived from the formula: 220 - age = Maximum Heart Rate (MHR). Heart Rate Reserve (HRR) is the difference between the
Maximum Heart Rate (MHR) and the Resting Heart Rate (RHR).
For maximum cardiovascular or weight loss benefits a person's Target Heart Rates is between 60-80% of the Maxiumum Heart Rate.
The Target Heart Rates is determined by the expression: Resting Heart Rate + (Heart Rate Reserve * Target Percentage)
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