kdelca7470
Forum Mod
Joined: 9/30/2007
Posts: 125 |
Subject: Some Basic Rules
In order to achieve the maximum benefits and to train effectively
and safely, always observe these principles:
Warm Up & Cool Down:
This cannot be stressed enough. Most workout-related injuries can
be avoided by proper warm-up and cool-down. Your muscles need a 5
to 15 minute warm-up as well as a brief cool-down. This holds true
for all weight training workouts.
Start At The Appropriate Level:
If you begin training at to high a level you risk serious injury.
You will also develop poor form, which will hinder your efforts
and discourage you. Use this as a guideline: If you cannot lift
the weight your working with 10 times with proper form, the weight
is too heavy. Similarly, don't choose too light a weight; the last
2-3 repetitions of your set should be difficult.
Proper Technique:
To get the most out of training and to reduce the chance of injury,
use proper lifting techniques. These include working with your
muscles through their full range of motion (Not locking out any
joints), lifting at a speed at which you can control the weight
and easily stop if necessary, and maintaining good posture.
Exercise Large Muscles First:
You should work your large muscle groups first-your chest, back,
and legs - before you exercise your biceps, triceps and smaller
muscle groups. Because our bodies naturally recruit large muscle
fibers first, these muscles will be the first to fatigue.
Progress Gradually:
Increase reps before increasing resistance. Reduce rest interval
between sets to increase workload.
Breath Correctly:
Do no hold you breath. Exhale at the moment of highest effort.
Challenge Your Muscles:
All training should begin progressively, using increases in weight
until your goals or a plateau are reached. Then, change your workout
to include increased reps with lowered weights at the end of a set,
change the order of exercise, or add sets, etc., to reach new goals.
(workouts should change about every 6-weeks).
Give Your Muscles & Mind A Rest:
You'll get the most out of your training if you give your muscles at
least 48 hours rest between weight training workouts to recover and
rebuild. |
| Posted: 3/6/2008 |
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