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How Much Weight Should I Use When I’m Strength Training?

Mike Dingley Personal Trainer at Harvard Recreation Answering such a broad question of “How much weight should I use when I’m strength training?” requires experienced trainers to consider a set of key variables, such as, level of experience, weight, height, age, body type (i.e., mesomorph, ectomorph), goals, what lifting phase you are in, what kind of circuits you are performing (four or more exercises back to back), supersets (back to back sets of exercises targeting opposing muscle groups), or just consecutive sets of the same exercise. The answer varies for all of the aforementioned; this is very complicated stuff, in theory, and, of course far more so in practice.  So, where should you begin? If you’re just starting out lifting weights, you need to use a weight that you feel comfortable using, meaning, a weight that you can easily lift 10 times that eventually becomes difficult after 15-20 reps. I recommend that you do not take sets to failure (perform until you can’t do an...
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Hiking Safety: Part 2

By Christine Whitmore           Harvard Recreation Personal Trainer & Hiking Enthusiast           People all over the country (& world) of all hiking levels and experience are flocking to trails seeking respite from being stuck at home. Like any other sport, there are rules and basic etiquette to follow, as well as some fun tips that make the experience better for you and those around you. In the previous article I discussed the essentials to make your hiking experience safe- The Ten Hiking Essentials are universal guidelines for equipment to carry with you on any hike. In Part Two I am covering basic trail etiquette and other helpful tips.  1. PLAN YOUR TRIP/READ TRIP & WEATHER REPORTS :  Besides looking at maps for mileage and elevation, a great resource is other people. There are several ways to find out what the conditions are like on the trails. You can check various hiking groups on social media (Fac...
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Hiking Safety: Part 1

By Christine Whitmore  Harvard Recreation Personal Trainer & Hiking Enthusiast         As you know, during this current health crisis we have been told to stay at home as much as possible. While in this region we have done pretty well, the weeks have turned to months and people have been venturing outside more and more and discovering what the trails in New England have to offer. Being outdoors seems to be the safest option for interacting with friends and family. As an avid hiker and someone who lives next to conservation trails, I have seen that outdoor exercise has become increasingly popular. While there are hundreds of miles of easy rolling trails within a short drive of the city, this article will focus on safety guidelines for the more difficult trails and mountains in Northern New England. It contains information that is useful anywhere, specifically day hikes lasting 3-12 hours. TEN HIKING ESSENTIALS   The most basic rule of hiking is to ALWAYS...
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Location: 39 Holyoke St, Cambridge, MA 02138, USA
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Unilateral Training: The Basics

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By Rachel Rowenhorst, NASM CPT Personal Trainer at Harvard Recreation What is it?              In the most basic sense of the term, unilateral training is a training style that exercises one limb at a time as opposed to having both limbs perform the movement together (bilateral training). For those at home with only one dumbbell or kettlebell (or even those with weight sets) unilateral training is an effective way to create a challenging and robust workout.  Why do it?  Aside from the convenience standpoint (if you only have one DB/KB/etc), unilateral training offers many benefits if performed correctly.              First, it exposes and corrects muscle imbalances. Generally speaking, everyone experiences muscle imbalances in one way or another. Whether this means one arm or leg is stronger/weaker/tighter/looser. Performing singl...
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Location: 39 Holyoke St, Cambridge, MA 02138, USA
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How to Overcome a Plateau

By Rachel Rowenhorst, NASM CPT Personal Trainer at Harvard Recreation         When initially asked to tackle this prompt I chuckled at the irony. At the time, I, myself was in a challenging training plateau that I couldn’t seem to rise above. It happens to everyone at some point, whether it means pushing past a specific mile time, increasing your one rep max or hitting a mental/emotional training plateau (post runner’s high, anyone?). If you’re feeling like you have hit a wall in regards to training or reaching your health goals you are not alone. The good news: well researched and curated evidence offers help when searching for proven ways to overcome plateaus. If you find yourself in the midst of a plateau, check out the following factors to see what you can do to rise above.  1.    Recovery/rest: Rest is possibly one of the most important factors in training; are you giving your body enough time to rest and recover? You can slay th...
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Location: 1515 Massachusetts Ave, Cambridge, MA 02138, USA
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Staying Motivated in Quarantine: A Personal Trainer's Insight

By Justin Tetreault Personal Trainer at Harvard Recreation        When the reality of quarantine really set in, I asked myself, “How will I maintain a consistent routine without a gym?” It seems like such a simple question, but it’s one I haven’t had to ask myself in almost a decade. I am a Personal Trainer and I pride myself in my health and wellness, but I am still a human who struggles with momentary lapses of motivation - just like everyone else. How do I combat such a tall task of being stuck at home trying to balance my job, social life, and exercise. This is especially important when I don’t want to work out and I feel lazy. The secret comes from having the proper mind set. More specifically, a strong mind! A strong mind begins with having the confidence in yourself and the belief that you can take on all challenges. A strong mind has the potential to take you places you never thought you could go. A strong mind means being able to believe in yourself...
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Location: 1515 Massachusetts Ave, Cambridge, MA 02138, USA
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Recovery: Writing to Cope with Stress

By Matt McDowell, CSCS  Personal Trainer & Group Instructor at Harvard Recreation         Today, I am looking deeper into the ways of overcoming stress. We have all been dealing with changes to our routine due to COVID-19, from adjusting to day-to-day life of being ultra-hygienic and adopting governmental mandates for things like masks, to altering travel or life-event plans that had been made months in advance, or even wondering when you will be able to work at your job again. We are living in tense times. Although in my previous blog I discussed how exercise can help alleviate anxiety, it may not change how you feel about the stressor. By working out you can reduce the stress hormone, but how you cope with a distressing situation can affect your anxiety. In this blog I am giving you a tool to handle stress.         In psychology, the divide is between emotional approach coping and the common conflict strategy of avoidance ...
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Location: 39 Holyoke St, Cambridge, MA 02138, USA
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