Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
Madurai
Mangalore
Puducherry
Tiruchirapalli
Thiruvananthapuram
Vijayawada
Visakhapatnam
FITNESS TALK
Before you begin hitting the weights
|
GYM SESSIONS need to be planned out properly
|
Planning to set foot into the world of fitness is commendable.
But, often the aspiring members are confused over the jargon and phrases used by the gym fraternity.
Joe Weider, founder of Weider Research Institute and considered ‘Father of Modern Bodybuilding,’ offers some tips to help you understand your gym sessions.
Sets, Reps: Consider the Bench Press exercise as an example…the lifting of the barbell off your chest, pressing it up and lowering it again, once, is one repetition or one ‘rep.’
Executing 10-12 reps in a smooth continuous manner is known as one ‘set.’
Routine: A schedule drawn up with one or more exercises for each muscle group, using certain number of sets and reps, is a training routine.
Warm ups: A series of movements performed before beginning a routine is a warm up.
Besides, a trainee may also perform a couple of light weight sets on each exercise before taking on the heavy weight.
These are warm up sets.
Stretching: A series of coordinated movements performed to relax and loosen a tight muscle is known as stretching.
Researchers contend that stretching a cool muscle leads to injury.
You may stretch in between sets or at the end of a routine.
Be very clear that they are not part of warm ups.
Training to failure: This can be explained as performing an exercise until you are unable to execute even a single rep in textbook form.
This should be used only by those who have at least a year of hard training under their belt.
Do not perform this on every set of all the exercises. Try it out on the last, heavy set of any one exercise for a specific body part.
Cardiovascular exercise: It is also called aerobics. Exercises such as running, jogging, brisk walking, cycling, rowing, swimming and aerobic dance are some examples.
When performed non-stop for 25-30 minutes, they break down the stored fat cells. With weight training, cardio helps to maintain optimum heart health.
C. LAKSHMI KUMAR
Printer friendly
page
Send this article to Friends by
E-Mail
Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
Madurai
Mangalore
Puducherry
Tiruchirapalli
Thiruvananthapuram
Vijayawada
Visakhapatnam
|
