Training Tips: Intensity

No Pains, Better Gains

By Brad Schoenfeld, Certified Personal Trainer
Donna was terrified, literally shaking from anxiety. "I'm not sure that I can go through with this," she stated. Donna had fainted several months ago during a step-aerobics class and the fear of a repeat episode had persisted whenever she attempted to perform any physical activity. She had been emotionally scarred from this frightening experience, and it would take several months before she again began to feel comfortable with exercise

Nothing can sabotage one's motivation to work out more than an injury incurred during training. There are thousands of exercise-related injuries that occur each year and many of them are debilitating. These injuries range from minor ailments such as light-headedness and dizziness, to major anomalies such as muscle tears, broken bones and even heart failure! Fortunately, virtually every training-related injury can be prevented-provided one takes the necessary precautionary measures. Yet as obvious as this may seem, many do not have adequate knowledge of proper safety precautions, creating the potential for disaster. By adhering to the following protocols, you can enjoy a lifetime of injury-free training:

Warm-Up

One of the most important, and most neglected, components of a workout is the warm-up. A sufficient warm-up should consist of light cardiovascular exercise and stretching movements. You should begin with an aerobic activity performed at approximately 50% of your maximal heart rate (220 minus your age multiplied by .5), and continue until you work up a light sweat. Next, move on to slow, static stretching, making sure to go only to where you feel muscular tension-not to the point of pain. In combination, this will help to thoroughly ready your body for vigorous exercise.
Cross Train

Cross training is an excellent way to avoid injuries related to overuse of muscles, joints and connective tissue. Cross training is best accomplished by alternating cardiovascular modalities from one workout to the next, or by varying specific exercises in your routine. In this way, you constantly keep your body "off-guard", preventing adaptation to particular movement. Moreover, by utilizing different muscles in exercise performance, your body is alleviated from receiving continual impact, significantly reducing the likelihood of injury.
Use Proper Form

While this may seem like a no-brainer, one only has to look around a gym to see that the majority of people have a poor concept of proper training techniques. As a rule, you should adhere to the ABC's of lifting: Always Be in Control. Never twist, jerk or bounce in your maneuvers and, if you employ "cheat" reps, do so in a controlled fashion. Furthermore, your breathing always should be regulated, making sure to never hold your breath!
Eat and drink

It is amazing how many people train on an empty stomach or don't take in fluids while training. Having proper fluids and nutrients in your system is essential in preventing nausea, dizziness and fatigue during your workout, and will provide the necessary energy for satisfactory performance. Make sure to eat a carbohydrate-oriented food between one to three hours before your workout to ensure adequate energy resources. Moreover, since your body can become dehydrated before you become thirsty, it is important to sip water frequently throughout training

sourcehttp://www.highnrg.com/