Perfecting form to boost performance

When it comes to any exercise, including a strength training workout and running, quality is more important than quantity. How you lift and how you run, jump or push may mean the difference between going harder and getting sidelined. Beginners should expect to devote time to learning proper form. Even the more experienced can benefit from some occasional form feedback. Perfecting form will boost performance, conserve energy and reduce injuries over time. Shaheem Laattoe, personal trainer, shared some tips with ROSHAN ABRAHAMS on the importance of good form and fitness technique and how to be patient when seeking results.

Shaheem explained why it is important to have good form when using weights for example. “It minimises the risk of injury, it is important so you can work the muscles in the correct range of motion without damaging other muscles and/or joints. Not doing an exercise properly will give you a lack of mind-muscle connection, which will most likely make achieving your goals take even longer.”

Working out efficiently using proper form would benefit you as you target the intended muscle. “If you're doing weight training, even though there are many different types of techniques, it's not just about throwing the weights around from A to B. It's also how you move the weight. If you take a bicep curl for example, you have to lift the weight, with your elbows remaining next to your body, rotate your wrist as you curl up, squeeze the bicep when you move the weight up to about 90° and control the weight on the way down. Many cheat using their hips and backs to throw the weight up, don't squeeze at the top of the motion and just let the weight drop down again, with no control at all.”

While working on proper form, it is likely to make mistakes when starting out and as you progress improvement can be seen. Shaheem said: “We all make mistakes when starting something new, not just working out, and I have made many in the gym. Fortunately today we know better. Something like a squat may seem like a simple move and there's always talk of going ‘ass to the grass’ and everyone can't do that as we all are built differently, and our limbs are shorter or longer than others. So, while some may be able to squat all the way to the ground, others may not. Listen to your body, if it's too stressful on your back or knees, etc, try a different variation and see what works and feels best for you.”

You do not always need a trainer to monitor your proper form but you can check it out yourself. “A mirror would be good, training with someone with more experience than you or even something as simple as using resistance bands and see if you do a exercise a particular way with a band, where do you feel the most resistance? When you have achieved that tension on the muscle, keep how you moved the weight in mind and how you would do the same motion if you had to use a dumbbell or barbell.”

Aspiring runners who want to pursue more serious training should focus on proper form. Shaheem had been a trail runner for a while but he recently tackled road running and he completed the Sanlam Cape Town Marathon, on October 16. “I first did what was comfortable and started to correct the form as I progressed.”

Shaheem said what reminded him of moving forward in proper form, was a little joke. “I always think of Forrest Gump (the movie) to remind myself – shoulders back, chest out, tighten the core.”

Shaheem said road running and trail running differ slightly and it required a different focus.

“I will always love trail running as it's more adventurous. I just do road running to maintain some sort of running fitness and if friends suggest a road race, then we all will enter.

“Personally I feel road running is more focused on pace – how quick you can complete 10km for example. I feel trail running, even though it's always great to finish in a good time, is more about how strong you finish, as there's so much more obstacles to deal with on a trail.

“A difference with the road is many will train to better their previous time, so speed training and hill training will be some protocols to follow.

“With trail running you have to have the above too but also be more explosive as you have to jump over roots and rocks as well as implementing strength training for portions of a trail which may have steps, also bearing in mind trail runners run with a running backpack which is also an extra weight,” he said.

When Shaheem started his fitness journey, losing weight was a priority and he said not only did his body shape change but he gained self-confidence. “Losing weight, changing the shape of your body and posture, along with the diet complementing your skin too – eventually you will start to become a different person, thus leading to even better self-confidence.”

But how do you have fun while focusing on perfecting your form? “Your workouts should always be fun, whether it be trying something new or listening to songs that motivate you.”

While Rome wasn’t built in a day, Shaheem quoted, "Allow yourself to be a beginner, no one starts off being excellent.”

• People with pre-existing medical conditions should consult with a family physician before starting an exercise programme.