Strength Training: Principles and Guidelines - Part 1
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Part 5
Almost
any form of exercise will stimulate some degree of strength and muscle
development. Unfortunately, misconceptions, myths, and misunderstandings
plague the fitness industry, especially in regard to strength training.
There is a huge attrition rate among those starting a strength training
program primarily because most people are not taught the principles
essential for a safe and effective program.
This
article is part one of a five part series discussing the very important
principles and guidelines of a safe and effective strength training
program. Part one will explain the proper methods of warming-up,
stretching, and cooling-down when strength training. Part two will discuss
the importance of forcing blood to your muscles and proper lifting speed.
The
following exercise guidelines are extremely important for your safety and
the effectiveness of your strength training program.
Warming
Up, Cooling Down and Stretching Warming-up promotes safety, prevents
injury, and increases performance. You should warm up two ways with the
purpose of creating blood flow throughout the body and thus preparing your
muscles for the workout. First, before beginning your weightlifting
session, do some form of cardiovascular exercise at a light, comfortable
intensity for about five to ten minutes. Walking or riding a bicycle works
well. When you've completed your warm-up, be sure to stretch the primary
muscles you've been using. For example, if you warmed-up on the bicycle,
stretch your quadriceps, hamstrings, calves, and hips.
Then,
for the first exercise of each muscle group, do a warm-up set with very
light weight for 12-20 repetitions. For example, if your first chest
exercise is the bench press, do a warm-up set of very light weight and
then continue with your selected chest routine. When you have completed
your chest workout and are ready to train the next muscle group, once
again do a warm-up set; then continue training that muscle group, and so
on.
Stretching
provides better physical performance, prevents debilitating injuries, and
makes you look and feel better by improving your posture. This is because
when muscles are stretched, their elasticity improves, increasing your
range of motion and improving the quality of your movements. Never stretch
a cold muscle--always make sure your muscles are warm before stretching.
When a muscle is properly warmed-up it is better able to become elastic
and relaxes more easily; warming up also circulates blood to nearby
tissues and helps remove unwanted waste products from your system.
In
addition to stretching the muscles involved in the cardiovascular exercise,
you should spend time stretching each specific muscle you have trained in
your weightlifting program. This won't take much more time and the
benefits are many. You have to rest between your strength training sets
anyway, so you might as well use this time more productively--for
stretching. Think about it: what better time to stretch than right after
you have targeted blood to a specific muscle? After you have properly
warmed up each muscle group, stretch between sets. Each set requires a
resting period--usually between 30 seconds and three minutes (depending on
what you are trying to achieve). Use your resting time wisely and stretch
the specific muscle being trained. Stretch only after the muscle has been
properly warmed-up and about once every two to three sets per muscle group.
By
the time you have finished training each muscle of the body, you will have
incorporated stretching into your program, and at the best possible time
to stretch--right after exercise, when the muscle is warm. This stretching
between exercises is a valuable technique and will make a tremendous
difference in your health.
The
cool-down after strength training is also crucial. Whenever a vigorous
exercise session is stopped abruptly, blood tends to accumulate in the
lower body. With reduced blood return, cardiac output decreases and
light-headedness may occur. Because muscle movement helps squeeze blood
back to the heart, it is important to continue some muscle activity after
the last exercise is completed. Easy cycling, walking, or any other
cardiovascular exercise at low intensity is an appropriate cool-down
activity, as is any
other form of cardiovascular exercise. Cool down for about 5-10 minutes at
light intensity, similar to your warm-up.
Please
check back for Part Two, where I'll discuss the importance of forcing
blood to your muscles, common mistakes that hinder the process, and proper
lifting speed. Until then, remember to always include a warm-up,
stretching, and a cool-down for maximum effectiveness and to prevent
injury. Good luck, and enjoy all the wonderful benefits of strength
training.
Chad Tackett is
President of Global Health & Fitness. Learn how you can have
your own personal online trainer, dietician and motivator at http://www.global-fitness.com
Part 2 /
Part 3 /
Part 4 /
Part 5
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