The Basic Techniques of Exercising
In this post, I will be talking about some of the key techniques and tips that you have to keep in mind while performing various exercises.
Many of these are actually the core principles of weight training that have to be adhered to in order to train the right way.
In fact, if you happen to peruse various research papers and articles published in this regard, these basic concepts and techniques could be found as a common factor in all of them.
Set let us take a look at them one by one.
The importance of sufficient warm up is something that cannot be stressed upon enough.
It is one of those things, the importance of which everyone is aware of, but still chooses to take for granted and ignore conveniently.
In fact, in all gravity of the matter, warm up is the most integral part of any exercise routine.
This has got so much of significance because, if your perform any kind of weight training without warming up your muscles, you are putting your body a huge risk of injury in the form of sprains, strains, tendon and ligament damage etc.
All you need to do in order to safeguard yourself from trauma and injury is to make sure that at least 10 to 15 minutes is spent in performing warm up routines before you begin the actual exercises.
These warm up exercises can be the basic ones such as stretching your limbs repeatedly, hopping or jogging on the spot etc.
In a nutshell, give your body some time to acclimatize rather than just jumping into action by pouncing on super heavy weights.
Correct form over more weight
One of the most important things to be kept in mind while training with weights is to maintain correct form and function.
This is often sacrificed in the quest to lift more and heavier. This problem can actually be traced to lack of clarity in terms of priority of objectives.
Understand the simple fact that the objective of weight training is to increase your strength or endurance or enhance the aesthetics of your body.
It is not to earn bragging rights between your buddies about who can lift more weights.
Always perform the exercises with proper and correct form. The weights should be lifted in a controlled fashion without any sudden and jerky movements.
Similarly, establish firmly your mind that your body will gain more when you lift with perfect form than when you lift huge weights in a sloppy manner.
Get Sufficient Rest
When it comes to working out with weights on a regular basis, it is extremely imperative to get sufficient rest.
When I say rest, it means both the rest between two consecutive sets of exercises and also the rest between two days of workouts.
Grabbing a quick break of a minute or two is necessary because it helps your muscle fibres to recover from the exhaustion that you had thrust upon them through the last set.
Weight training is a completely anaerobic activity.
By virtue of this, lifting weights will induce lactate build up in the muscles.
When you take a short break between sets, it provides time for the body to remove the lactate thereby letting you continue your workout.
Similarly, a day of heavy weight training will cause micro tears in your muscle fibres.
Most muscle groups such as biceps, triceps or pectorals (chest) require an ideal rest period of 24 hours to recover from a heavy workout.
Some others such as back muscles and thighs demand even more time. Hence it would be apt for you take a day’s break between two days of exercise.
But this does not mean that you have to space your workouts like this for ever.
Experienced bodybuilders and athletes exercise on a dailybasis, although different muscle groups on each day. So as you gain more experience, the rest period that your body requires will also come down.
You have to especially take care of this fact if you are a beginner. And always remember one fact; your body grows during periods of rest rather than when you exercise.
Also make it a point to sleep for a minimum of 6 to 8 hours a day.
Overcome the Plateau
Every person who has trained with weights will experience what is called the “muscle plateau”.
This is basically nothing but a level which you reach when you workouts may not seem to give you the desired results.
You may be lifting a decent amount of weight but still you may feel that your body has hit a plateau.
There are many methods of overcoming this plateau. This is one of the key areas where a smart exercise routine is differentiated from a merely hard one.
Of the most effective techniques is to use the shock principle. In this, what you do is basically bring about drastic changes in your workout schedule that shocks your body into growth.
Another method is to completely change the order of specific exercises in which you go about normally on a day.
For example, if you have the habit of doing the Dumbbell Curls first, then Hammer Curls and then Concentration Curls, reverse the order and start from the last.
The idea is to bring as much variety into your work outs as possible so that the body does not settle into a predictable and comfortable routine that hampers growth
Listen to Your Inner Rhythm
This is the most important tip. Always listen to your inner rhythm.
Every human body has its own character and nature, literally and metaphorically. Not everybody will have the same kind and nature of development.
Not everyone can have the same rate of growth by doing identical exercises. What needs to be done is figure out exactly what kind of exercise your body responds to and take that path.
To a large extent, this depends on what kind of a physique the person has.
There are three kinds of body types: Mesomorphs, Endomorphs and Ectomorphs.
Mesomorphs are those individuals who generally have a broad and muscular physical nature. Their body responds to training much better than other body types.
Ectomorphs are the polar opposite. They have a very narrow and slight frame that sports a lean musculature.
Endomorphs are the kind that comes in between. This is the group were a majority of people fall in.
Now that I have covered about the proper techniques for exercising, I hope you are now aware of where you are going wrong in your journey of fitness.
It is important that you make sure that you are executing your workout in the correct way so as to avoid any injury. This also helps in bringing out efficiency and gives you more desirable results.
You have to keep in mind that it is more about quality than quantity.