Episode 19: Exercise Progression

PC 19: Exercise Progression **Exercise is Progressive - something always has been progressing: repetitions, sets, or weight.**Learn about Exercise Progression with sets, repetitions, and intensity! **We can provide weekly workouts to YOUR inbox! (2:50): The weight you are lifting can increase. The repetitions in each set can increase.  The number of sets can increase. (5:20): If you do the same exercises every single day without any changes, you are Working and not Exercising. (7:15): If you are not progressing, your metabolism will slow down and muscle mass will decrease as we age. (10:30): When you are exercising - there is good pain and bad pain. Muscle burning with lactic acid build-up is good. (11:15): Good pain generally stops intensifying as soon as you stop the exercise. It should be resolved in 1-2 minutes. Non-productive pain can linger. (12:20): DOMS - Delayed Onset Muscle Soreness. This is a good pain where the muscles are breaking down, lactic acid building up, and muscle fibers regenerating. As you start to move, i.e. getting out of the chair and taking a few steps, this improves. (14:15): You don’t get old and then stiff - you get stiff and then old. If you don’t move regularly, you won’t keep it… you will get stiff. (16:15): Sit to Stand Exercise - Week 1: 3 sets of 10 reps, Week 2: 4 sets of 10 reps, Week 3: 4 sets of 15. Week 4: Eccentric sit to stand for 3 sets of 10 (slow sitting, quick standing) OR holding a 5-pound weight while you sit to stand. (22:00): We can send you weekly workouts! Email [email protected] to learn more! Join us on social media - Facebook: @bermanwellness , @physicaltherapynaplesInstagram: @berman_wellness, @bermanphysicaltherapyEmail us - [email protected]@bermanwellness.comCheck out our website - www.bermanpt.comwww.bermanpt.com/wellnessCheck Us Out On Social Media - Facebook: @bermanwellness , @physicaltherapynaples, @Berman Golf Instagram: @berman_wellness, @bermanphysicaltherapy , @Berman Golf Youtube: Berman Golf, Berman Physical TherapyTikTok: Bermangolf, BermanwellnessEmail us - [email protected] [email protected] Check out our website - www.bermanpt.com www.bermanpt.com/wellnesswww.bermangolf.com