Fitness 101 - All About Reps

When it comes to fitness, being thoughtful and deliberate with your movements can make all the difference. Whether you're lifting weights, practicing yoga, or simply going for a walk, every movement you do involves repetitive motion.

Understanding this concept can help you make the most of your workouts and prevent injuries. Here are the three phases of a rep—eccentric, concentric, and isometric—and how they apply to something as simple as walking.

1. Eccentric Phase (Lowering the Weight)

- This phase involves lengthening the muscle while it's under tension. Think of it as the controlled descent of a weight.

- In walking, the eccentric phase occurs when you lower your foot to the ground with each step. Your front leg's muscles lengthen to control the descent, helping you land smoothly.

2. Concentric Phase (Raising the Weight)

- This is the phase where the muscle shortens while it's under tension. It's the lifting part of a rep.

- While walking, the concentric phase happens when you push off the ground with your back foot. The muscles in your leg contract to propel you forward, powering your stride.

3. Isometric Phase (No Movement)

- In this phase, the muscle is held in a static position under tension. There's no visible movement, but the muscle is still working.

- During walking, the isometric phase occurs when you pause or stand still. Your muscles maintain stability and balance, keeping you upright and steady.

By understanding these phases, you can be more mindful of your movements, even in a simple activity like walking.

For instance, when you're walking, focus on lowering your foot gently (eccentric), pushing off powerfully (concentric), and maintaining good posture when you pause (isometric). This mindfulness can help you get more out of your walks and reduce the risk of injuries.

Remember, every move counts. Whether you're doing a high-intensity workout or simply getting some steps in, being thoughtful and deliberate with your movements can enhance your fitness journey.

If you’d like more information or tips, check out my book, How to be Fit for Life on Amazon and Kindle📚.