Muscle Training Do's And Don'ts - Safe And Effective Resistance Training Is Key

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Muscle Training Do's And Don'ts - Safe And Effective Resistance

Training Is Key To Overall Fitness

http://www.medicalnewstoday.com/medicalnews.php?newsid=66460

Resistance training is crucial to holistic fitness, said Len

Kravitz, Ph.D., in a presentation today at the American College of

Sports Medicine (ACSM) 11th-annual Health & Fitness Summit &

Exposition in Dallas, Texas. Kravitz, a national fitness expert,

explained muscle training and its contribution to overall health and

performance.

" Research increasingly suggests that resistance training, when

appropriately prescribed and supervised, has favorable effects on

muscular strength and endurance, cardiovascular function,

metabolism, coronary risk factors, and psychosocial well being, "

Kravitz said.

He also delves into the scientific side of muscle training,

explaining why muscles eventually give out during resistance

training. This " sticking point " is the body's way of protecting

itself from injury - by blocking neural messages to the muscles and

preventing them from contracting when muscles reach the point of

fatigue.

Kravitz's key " do's and don'ts " for muscle training include:

DO:

Stretch immediately following an aerobic activity while muscles are

still warm and pliable, which will increase flexibility and may

prevent injury.

DON'T:

Lift more than your muscles can handle. Gradual, progressive weight

resistance is much more safe and effective.

DO:

Warm up prior to lifting weights. Your muscles need time to adjust

to the exercise.

DON'T:

Exercise too intensely. Injuries occur when people do too much, too

hard.

DO:

Cool down. Take a few minutes to lower your heart rate after

exercise, even resistance training. Walk in place or stretch.

DON'T:

Jerk the weights when lifting. If you have to jerk the weight to

lift it, strains and sprains can result.

DO:

Alter your training. Switch back and forth between long, single sets

and short, multiple sets of resistance training to best stimulate

the muscles.