Weight Training Guidelines
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Weight Training Guidelines - Tips and Information
Weight Training Duration: Try to maintain strength training sessions for 45 to 60 minutes. A one hour strength training session comprises of some warm up, cardiovascular and weight lifting exercises. There are some people who can do strength training exercises for more than this period. Such persons may have good genes, high tolerance limits or they must be taking some supplements. However a training session of 45 to 60 minutes is more than enough for a beginner. You can gradually increase this session as your capacity improves.
Frequency of Exercise: Try to perform exercise of all the muscle groups three times in a week. However if you are a beginner then plan your exercise in such a way that you will be able to practice whole body exercise three times in week. After continuing serious exercise for many years you will observe that a particular muscle group will require more time to recover. Thus you need to do exercise for a muscle group once in a week.
Exercise Choice: If you are a beginner then select some free weight exercises before practicing on machines.
Body Posture: If you are not maintaining a correct body posture during exercises then you are increasing the risk of injury. More over you will be less benefited with this wrong posture technique. So never make wrong postures of body to lift more weights and to do more repetitions.
Safety: Before starting any weight training program you must consult a physician to ensure that you are not suffering from asthma, diabetes, arthritis, obesity, hypertension, any cardiovascular disease etc. to do your exercises safely.
Rest of the muscles: After each set of the exercise take some rest to avoid muscle fatigue because during exercise, breakage of muscle tissues occur which require some time for its repairing.
Repetitions: Always perform 8 to 12 repetitions of an exercise for the occurrence of muscle failure because muscle failure is necessary for strengthening the muscles. During muscle failure the muscle tissues are reconstructed and it produce big muscle mass for getting stronger muscles.
Arrangement: For a good weight training program the arrangement of the exercises must be in the following order:
Warm up : Before starting your workout do some warm up exercises such as jogging, cycling to improve the flow of oxygen in blood.
Stretch Exercises : Stretch exercises play an important role in increasing the flexibility of muscles. Also the stretch exercises lowers down the risk of injuries by making muscles stronger and healthier.
Workout : Always start with large muscle group exercises then do exercises for small muscle group.
Cool Down exercises : The cool down exercise are low intensity exercises to keep your body relaxed and activate after workout.
Breathing Techniques : When you are doing exercise and lifting the weight then always exhale. Hold your breath when weight is at the top but when you are lifting down always inhale. If you are not following the right breathing technique during exercises then it can increase the blood pressure of body which is harmful for body.
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