What are the best exercise tips?
8 Exercise Tips:
Equipment: Check to see that the resistance level on the exercise station you are about to use is set at a very low resistance level. Before starting an exercise, be sure that you have a feel for the level of resistance on the machine. If you are unfamiliar with how the machine you are about to use can be adjusted to your body, check with the certified trainer working at the gym.
Breathing: Do not hold your breath continuously for several consecutive repetitions. Try to develop a rhythmic pattern of breathing that corresponds to the exercise cycle. Exhale during the most strenuous (concentric) portion of each repetition, and inhale during the least strenuous (eccentric) portion. In other words, you should exhale while lifting, and inhale while lowering the weight.
Warm-ups: The purposes of warm-up exercises include 1) increased muscle temperature, 2) improved metabolic adjustment to heavy work, 3) improved nerve conduction, 4) greater numbers of capillaries opened in the muscles, and 5) several psychological factors. But there is one potentially negative effect of warm-ups — fatigue from the prior activity can decrease performance. So, warm up, but don’t overdo it. Five to ten minutes is plenty.
NEVER do flexibility exercises as a warm-up. Stretching a cold muscle is the easiest way to inflict muscle damage.
Stretch or do flexibility exercises AFTER your warm-up or at the end of your exercise session.
Cool-Down: At the end of each exercise session, cool down for five to ten minutes. This is important after high-intensity exercise, which results in lactic acid accumulation in your bloodstream and muscles. A cool-down comprised of light aerobic activity and mild stretching will help remove the lactic acid and aid in recovery.
Muscle soreness: that usually follows a day after heavy exercise is a result of tiny tears in your muscles. These tears release a chemical that irritates nerve endings. It isn’t dangerous, but it can be downright uncomfortable. The best ways to reduce this kind of soreness are 1) take it easy for the first few workouts, and 2) follow the cool-down instructions described above.
Lactic acid resulting from intense exercise is NOT responsible for this kind of delayed-onset muscle soreness. Lactic acid is cleared from your muscles within two hours or so following exercise.
Cross-Training: The term “cross-training” is often used to describe a combination of aerobic activities such as the swimming, cycling and running performed in the sport of triathlon. This is NOT Cross-training. Cross-training, by definition, will always involve a combination of strenuous (strength) activities, stamina activities and aerobic activities. An example would be weight training combined with racquetball or tennis and aerobic classes, distance jogging or bicycling.
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Atlanta Personal Trainer
Fadi Malouf
