Strength Training Principles and Guidelines : Part 1
By Chad Tackett
Part : 2
3
4
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.
This article was provided by GHF.
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