| Author | Title / Message Body |
|
|
freakfreeloader
Edmonton AB
|
Mon, Nov 7, 2011 09:11
|
|
Safety Tips
Always warm up before you start to train. Try to do a total body warm up before you start training. It is especially important to warm up the specific muscle groups you are going to be training. A warm up can be as simple as performing the specific exercise at 25% of the weight you normally lift at very high reps.
Use proper posture. Maintaining proper posture will greatly reduce chances of injury and maximize exercise benefit. When standing keep your feet shoulder width apart. Don't lock your knees, it puts an unnecessary strain on them. Keep your back flat and straight, making sure not to twist or arch it in order to complete an exercise.
Usr proper form. Focus on only working the muscle groups intended for the exercise you are doing. If you feel strain elsewhere you may need someone to critique your exercise motion or revaluate the amount of weight you are lifting. Keeping proper form also means lifting in a smooth fluid motion. Know when your muscle are to tired to keep going.
Breathe properly. Never hold your breath during any part of an exercise. Holding your breath may cause severe intra-thoracic pressure and raise blood pressure leading to dizziness or blackout. The rule of thumb is to exhale slowly on exertion, and inhale on return part of the exercise.
Stop training if you feel pain. If you feel pain during a specific exercise stop immediately. Any continuation may aggravate an existing injury. Revaluate your routine to make sure you are doing a proper warm up. Decrease the amount of weight you are lifting.
|
|
|
freakfreeloader
Edmonton AB
|
Tue, Nov 8, 2011 09:11
|
|
How To Set Up A Program
Establish goals: Begin by setting specific and realistic goals. Ideally set a long term goal and then set a series of short term goals toward the attainment of the long term goal. Some of the goals include, build muscle size, increase strength, trim and tone physique.
If your goals involve changing your physique use the measurements page to design your goals very specifically. If your goals involve losing a considerable amount of fat, then greater cardio component is required. It is important to focus on daily goals of a constant improvement and the short and long term goals will take care of themselves.
Once you have decided on your goals, list exactly how you will attain them. Including the number of training days per week, type of activity, time of day for training, and how you will incorporate this into your weekly schedule. Look to see what changes in your lifestyle you will have to make to accommodate the new program.
Make sure your program includes the basic components of a successful program. Cardio, weight training, stretching, and nutrition. FitClick make this so easy to build your program for a healthy life.
|
|
|
freakfreeloader
Edmonton AB
|
Wed, Nov 9, 2011 10:11
|
|
Treating Injuries
If you injure yourself during training, follow these four steps known as (Rice). Rest, Ice, Compression, and Elevation.
Give the injured area sufficient rest before training again.
Apply a cold compress to the area to reduce swelling.
Apply pressure to the injured area.
If the injured area is an extremity, foot, hand, etc. elevate the area.
|
|
|
freakfreeloader
Edmonton AB
|
Wed, Nov 9, 2011 12:11
|
|
The Formula For Calculating Target Heart Rate Range
By multiplying your maximal heart rate upper and lower percentages you can calculate your target heart rate range.
Calculate your approximate maximal heart rate by subtracting your age from 220. Example: 220-25(age)=195 is the maximal heart rate of a 25 year old.
Then to calcuate your target heart rate range multiply the maximal heart rate by 55% and 85%.
Example: 195 x .55 = 107 195 x .85 = 166
Therefore the target heart range for a 25 year old is between 107 and 166 beats per minute while training.
|
|
|
freakfreeloader
Edmonton AB
|
Thu, Nov 10, 2011 13:11
|
|
Beginner 3 Week Pre-Routine Is Recommended
For the first week simply perform the exercises with no weight. This will help you develop proper form. Work on your posture and breathe properly. Balance is developed in the second and third weeks, as you add a few pounds to each exercise. Once the three weeks have ended, begin adding more weight. The desired ojective should be to lift as much weight as possible, in a controlled movement throughout the appropriate number of repetitions.
|
|
|
freakfreeloader
Edmonton AB
|
Fri, Nov 11, 2011 10:11
|
|
Your Measurements (very important)
Measure your muscles relaxed, biceps, chest, waist, hips, thighs, and abdomen. Enter your measurements at the measurement charts so you are consistent each time you do a evaluation.
Take your measurements in the middle of the muscle and keep a consistent tension on the tape.
Don't measure yourself immediately after you train. Wait 24 hours.
Measure your body parts in the same place each time you do an evaluation.
Do at least every 6 weeks.
|
|
|
freakfreeloader
Edmonton AB
|
Sat, Nov 12, 2011 21:11
|
|
Hello
keep your eating habits healthy by consciously planning your meals one day ahead. This will help ensure a proper nutrition balance and make your meals more enjoyable.
|
|
|
TimeToFly
NU
|
Sun, Nov 13, 2011 06:11
|
|
Wow Well Done
Thanks for posting this. I knew many of these tips but it's wonderful that you took the time to post them all here. Have a great day!
|
|
|
freakfreeloader
Edmonton AB
|
Sun, Nov 13, 2011 11:11
|
|
Aerobic Training
Areobic exercise can be any type of activity that causes your heart rate to increase and makes you breathe harder. By definition aerobic means increase the amount of oxygen in the blood.
Oxygen combust with fats and carbohydrates to the create energy you need to continue the activity. As a fat burner, aerobic activity is particularly effective if you can maintain the activity for a minimum of twenty minutes. Put simply the body has two sources of energy; sugar and fat. The sugar or glycogen is stored in the muscle and is the easiest form of energy for the body to use. Fat requires more work to be used as energy and your body resist using it unless it runs out or sugar energy.
If you are exercising at a fairly hard rate, measured by your new bodybugg heart rate tracker. You should deplete the glycogen in your muscles in about 10-15 minutes. When the muscle runs out of sugar to burn it will begin metabolizing fat as energy. This is the reason that if you are trying to burn fat you must maintain the activity for a minimum of 20 minutes.
|
|
|
jjswbs2
Pittsburgh PA
|
Tue, Nov 15, 2011 14:11
|
|
Agreed!!
Excellent advice! Thanks for posting :)
|