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
