Weight's Right If You Stick To The Rules
Newcastle Herald
Tuesday May 27, 2003
6. THOU SHALT STRETCH
If you regularly force your muscles to contract powerfully they will develop ``tone", they will be slightly contracted at all times and look and feel tight, strong and resilient.
However, allowed to develop unchecked, toned muscles can become too tight and can affect your posture.
For example, people who do heavy bench presses and don't stretch or balance their effort with appropriate back work can tend to develop hunched shoulders caused by their chest muscles growing too tight. So stretch. If time is an issue then stretch between sets.
7. THOU SHALT BALANCE THY MUSCLE GROUPS
Allied to the above point, muscle balance is also important. For example, quadriceps are often worked to the neglect of hamstring muscles. This can happen with any opposing muscle groups and can lead to postural problems and pain.
Be sure that your program trains all body parts and their opposing groups.
Talk to your personal trainer or gym instructor for more information.
8. THOU SHALT DO AEROBIC EXERCISE
Being a fit person has a lot to do with the efficient delivery of oxygen around your body and this relates to your cardiovascular/aerobic fitness.
For optimal health and fitness make sure you do some regular aerobic exercise.
Weight training will not increase the volume of blood your heart pumps, nor will it significantly increase the blood's capacity to carry oxygen, but cardiovascular exercise will so make sure you do it!
9. THOU SHALT TRAIN PREDOMINANTLY WITH FREE WEIGHTS
Free weights use a greater proportion of muscle during each exercise and also develop strong stabilising muscles. Machines have their place in every workout but to develop strength and muscle size, base your program on free weights.
10. THOU SHALT NOT TAKE IT TOO SERIOUSLY
Caring about how your body looks is a positive personality trait, but be sure to avoid equating how you look with who you are.
It's great that you are exercising and it's great that you look and feel good, but don't let it be your existence.
Focus on integrating exercise into your life in a balanced manner.
Adapted from an article featuring Tony Podpera, BA (Psych) GradDip ProfComm. Article supplied by The Forum Sports and Aquatic Centre at The University of Newcastle. Web site: www.newcastle.edu.au/sport. Ph: (02)49217001
© 2003 Newcastle Herald