BAJAN SUN MAGAZINE
OCT 2014
Let’s talk FITNESS with
TA MESH A LEWIS
A
body fitness specialist who has been training for the
past 10 years
The Bajan Sun Online Magazine Team had the
opportunity to interview Tamesha who was most willing
to FIT us into her schedule.
See Interview Below
What are your methods of training/ exercises?
I usually use four methods when training:
Training to failure: during most workouts with moderate
to heavy weight the set is completed before failure is
reached, muscles feeling taxed, sweating and burning has
begun. A few sets and you move on to the next exercise.
This is a great way to become stronger, but taking the
set to failure is even a better way. When training to failure
- lifting until the body can't do a single last rep- recruits
more muscle and triggers the body to release more
STRENGTH- BUILDING HORMONES. In this process
it’s best to be safe by using a spotter because sets to
failure also increase the possibility of overtraining and
injury.
Superset: Push muscle groups by coupling exercises that
focuses on other body parts; for example back and chest,
bi's and tri's. Also research shows that lifting in supersets
can be just as effective as normal sets at building strength
while adding an additional cardio component.
Circuit training: some gyms are set up to move people
from machine to machine or exercise to exercise with
little rest. This keeps the heart pumping and the muscles
working. Work at each station for 30-45 seconds or for a
certain amount of reps; keep the rest period short just
enough time to walk from one station to another. Just like
with supersets this method combines the benefits of
strength training and a bit of cardio at the same time. It’s
also easy to do a simple circuit at home too: lunges from
wall to wall, jump squats on the steps or if there are no
steps in the backyard or the hall way, incline pushups on
the coffee table, sit ups in front of the TV and the list can
go on and on.
Drop sets: This can be performed of course with any
exercise and involves moving weight around. For example
you did 10 squats and couldn't possibly do eleven, you rerack and take off ten pounds or so and do as many as
possible with the new weight. It's much easier when using
dumbbells so you can move to smaller and smaller bells,
set to set. Three total drop sets is the norm, do this to
infinity and beyond and you maybe way to sore the next
day.
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