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Positive Self-development for Sport, and Life in Proper and Safe Training
Strength training is term that includes all types of work out regimen that concentrates towards
increasing muscular strength and size. It is totally different from training that enhances
muscular endurance, associating your workouts with aerobic routines, or the flexible exercise
that associates with stretching exercise like Yoga or Pilate.
In such training, the most important aspect of all by far is safety. You are advice to seek
professional medical advice and assistance if any of the following factors is/are relevant to
you before embarking on strength training programme. The factors are: family history of
coronary heart diseases, high cholesterol, cardiac arrhythmias, smoking habit, chronic
hypertension, diabetes, asthma, pregnancy and extreme obesity. Asthma and chronic
hypertension are the factors that need to be extremely careful of because intense effort and
strain on the heart may result in deteriorated health or in worst case, death. I believe no one
in the right mind would perform such strenuous training during pregnancy but it is just a valid
point to note.
In order to get started, here are some pointers to get you started. Firstly, always remember
to warm up. Warming up is the most important part of the training program for many sports
as it gives the body a chance to deliver substantial nutrient rich blood to areas that are about
to be exerted. It also helps to warm the muscles up and relatively lubricate body joints by
doing some mile stretching.
Secondly, it is critical to begin the training program at a slow and acceptable speed and pace.
Focus on primary technique and gradually work up to heavier resistance training.
Thirdly, draw a target and a plan like what is your aim and what do you hope to achieve. To
incorporate such key objective to your training will be more effective and efficient than just
going on pumping that iron without any clue.
Fourthly, form cannot be sacrifices for doing more sets and repetitive movements. Because
by doing so, you will tend to transfer the strength to compensate the inability from other
muscle groups that could be relatively weak. This could result in a serious muscle injury.
Fifthly, every session is recommended to be less or around one hour.
And lastly, the muscle that was trained should be given about two days of rest for the muscle
to recover properly.
Basically, for muscle to grow or improve, it has to be strain and stimulated more than it is
accustom to. This process is known as ‘overload’. By doing so, you are actually pushing your
limit but it must be gradual and realistic. As what I touched on in the earlier paragraphs, the
main objective must be highlighted and followed. For example if you are someone who
specifically wants to improve on strength, you have to train with heavier weights with less
repetition of movements whilst on the other hand, if you are someone who wants to gain in
endurance level, you would have to applied lower resistance or weight with more number of
repetitive movements. While conducting the training another key point to note is the proper
way of breathing.
When lifting of weight or handling resistance, you must exhale from your mouth as you are
doing it. This keeps your blood pressure stable. Improper breathing can cause sudden
increased in blood pressure that is considerably harmful.
After your sets of exercise had been done, it is always advisable to perform cool-down or
warm down, because this application keeps the body active and prevents pooling of blood.
The highlighted precautions are to be taken seriously before commencing a regimen that you
devote toward increasing of muscular strength, which requires intense muscular effort.
Muscular injuries are largely severe and take a long time to recover. With the proper steps
and correct technique applied before, during and after the training, objectives can be
achieved both more effectively and efficiently. Hence, toning up your body to be more
attractively, fit and eventually a greater life.
Strength training is term that includes all types of work out regimen that concentrates towards
increasing muscular strength and size. It is totally different from training that enhances
muscular endurance, associating your workouts with aerobic routines, or the flexible exercise
that associates with stretching exercise like Yoga or Pilate.
In such training, the most important aspect of all by far is safety. You are advice to seek
professional medical advice and assistance if any of the following factors is/are relevant to
you before embarking on strength training programme. The factors are: family history of
coronary heart diseases, high cholesterol, cardiac arrhythmias, smoking habit, chronic
hypertension, diabetes, asthma, pregnancy and extreme obesity. Asthma and chronic
hypertension are the factors that need to be extremely careful of because intense effort and
strain on the heart may result in deteriorated health or in worst case, death. I believe no one
in the right mind would perform such strenuous training during pregnancy but it is just a valid
point to note.
In order to get started, here are some pointers to get you started. Firstly, always remember
to warm up. Warming up is the most important part of the training program for many sports
as it gives the body a chance to deliver substantial nutrient rich blood to areas that are about
to be exerted. It also helps to warm the muscles up and relatively lubricate body joints by
doing some mile stretching.
Secondly, it is critical to begin the training program at a slow and acceptable speed and pace.
Focus on primary technique and gradually work up to heavier resistance training.
Thirdly, draw a target and a plan like what is your aim and what do you hope to achieve. To
incorporate such key objective to your training will be more effective and efficient than just
going on pumping that iron without any clue.
Fourthly, form cannot be sacrifices for doing more sets and repetitive movements. Because
by doing so, you will tend to transfer the strength to compensate the inability from other
muscle groups that could be relatively weak. This could result in a serious muscle injury.
Fifthly, every session is recommended to be less or around one hour.
And lastly, the muscle that was trained should be given about two days of rest for the muscle
to recover properly.
Basically, for muscle to grow or improve, it has to be strain and stimulated more than it is
accustom to. This process is known as ‘overload’. By doing so, you are actually pushing your
limit but it must be gradual and realistic. As what I touched on in the earlier paragraphs, the
main objective must be highlighted and followed. For example if you are someone who
specifically wants to improve on strength, you have to train with heavier weights with less
repetition of movements whilst on the other hand, if you are someone who wants to gain in
endurance level, you would have to applied lower resistance or weight with more number of
repetitive movements. While conducting the training another key point to note is the proper
way of breathing.
When lifting of weight or handling resistance, you must exhale from your mouth as you are
doing it. This keeps your blood pressure stable. Improper breathing can cause sudden
increased in blood pressure that is considerably harmful.
After your sets of exercise had been done, it is always advisable to perform cool-down or
warm down, because this application keeps the body active and prevents pooling of blood.
The highlighted precautions are to be taken seriously before commencing a regimen that you
devote toward increasing of muscular strength, which requires intense muscular effort.
Muscular injuries are largely severe and take a long time to recover. With the proper steps
and correct technique applied before, during and after the training, objectives can be
achieved both more effectively and efficiently. Hence, toning up your body to be more
attractively, fit and eventually a greater life.
Positive Self-Development for Sport and Life
Unless you want to miss out on the most exciting information about
self development for sport and life in a Decade!
Self-Development for Sales People
Do you want to improve your sales and your profits? Do you want
to break all the sales records in your office?
Self-Healing and Development
Do you ever feel as though you could do more with your life? Wish
you could have better health?
Understanding Your Dreams
Do you ever wonder what your dreams mean?
Unless you want to miss out on the most exciting information about
self development for sport and life in a Decade!
Self-Development for Sales People
Do you want to improve your sales and your profits? Do you want
to break all the sales records in your office?
Self-Healing and Development
Do you ever feel as though you could do more with your life? Wish
you could have better health?
Understanding Your Dreams
Do you ever wonder what your dreams mean?
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