When we experience letting go (loss), and do it well (learn from it), we increase our ability to hold on to that which is still worth holding on to and to handle it well; we become equipped to face the challenges of life from a position of health and strength (more reflections at sallywindham.blogspot.com). This same truth applies when managing any burden heavy to bear; any weight heavy to handle.
For many years our ideas about lifting weights were partly defined by Olympic style, competitive weight lifting. We know now that such a method of training isn’t in the overall best interest of long term health and strength, though we still encourage such competitive style lifting among our youth (a soap box for another day). The safest, most effective way to weight train is to move weights (or strain against resistance), in a controlled manner. This means lifting with control AND releasing with control. The process of resistance training, at its basic level, consists of two types of contractions: concentric and eccentric. Think of it this way: concentric=the lift, eccentric=the release. Resistance training involving releasing weights slowly is called ‘Negative Training.” Strangely enough, it’s the Negative Training that gives the most positive results. Sort of like the rest of life…and like I’ve said before, knowing how to let go properly is imperative to overall health and strength.
Even without injury (which can happen), on an unhealthy release, when we drop weights and release poorly, we rob ourselves of perhaps the most beneficial part of the resistance training program (the negative part). Muscles generate more force during the eccentric phase than during the concentric. By slowing the eccentric phase, you help muscles build greater strength. By engaging in Negative Training, you actually increase you ability to do regular lifting. There are many ways to utilize Negative Training to work up to lifting heavier weights. You can use it to work up to chin ups, for instance, by standing on a box with your chin to the bar, holding your body weight for a moment, then lowering yourself slowly. After the lowering, step back up and do it again. You’re working the same muscles as you use for the chin up…just in a different direction. You’re building strength in them because you’re releasing slowly, even if you can’t do a chin up…YET!
Negative Training in life builds more strength than the positive. The struggle in releasing something that must be released builds strength. A healthy lift is slow. A healthy release must be slower. Put it down…but put it down slowly.
Sally Windham is an ACE Certified Personal Trainer and Fitness Instructor in Blanco, TX. Please send questions and comments to sally.windham@yahoo.com
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