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9
English
Exercise guidelines
Building Muscle and Gaining
Weight
Unlike aerobic exercise, which emphasizes
endurance training, anaerobic exercise focuses on
strength training. A gradual weight gain can occur
while building the size and strength of muscles.
While developing muscle mass, your body adapts
to the stress placed upon it. You can modify
your diet to include foods such as meat, fish and
vegetables.
These foods help muscles recover and replenish
important nutrients after a strenuous workout.
Muscle Strength and Endurance
To achieve the greatest benefit from exercise, it
is important to develop an exercise program that
allows you to work all of the major muscle groups
equally.
To increase muscles strength; follow this principle:
Increasing resistance and maintaining the number
of repetitions of an exercise results in increased
muscle strength.
To tone your body, follow the principle:
Decreasing resistance plus increasing the number
of repetitions of an exercise results in increased
body tone.
Once you feel comfortable with an exercise,
you can change the resistance, the number of
repetitions, or the speed at which you do the
exercise. It is not necessary to change all three
variables. For example, let’s say that you are
training at 10 kg. and performing the exercise
10 times in 3 minutes. When this becomes too
easy, you may decide to move up lifting 12 kg.
for the same number of repetitions in the same
amount of time. Lifting more weights fewer
times most often develops muscle strength. To
gain both muscle strength and endurance, it is
recommended that you perform each exercise 15
to 20 reps per set.
Training Intensity
How hard you begin to train depends on
your overall level of fitness. The soreness you
experienced can be lessened by decreasing
the load you place on your muscles and by
performing fewer sets.
To avoid injury, you should gradually work into
an exercise program and set the load to your
individual fitness level. The load should increase
as your fitness level increases.
Muscle soreness is common, especially when
you first start exercising. If you are painfully sore
for a long time, it may be time to change your
program. Eventually, your muscle system will
become accustomed to the stress and strain
placed on it
Beginning a Strength Building
Program
Warming Up
To begin strength training, it is important to
stretch and perform light exercise for 5 to 10
minutes. This helps prepare the body for more
strenuous exercise by increasing circulation,
raising your body temperature and developing
more oxygen to your muscles.
Workout
Each workout to keep in mind that muscle
soreness that lasts for a long period in not
desirable and may mean that injury has occurred.
Cool Down
At the end of each workout, perform slow
stretching exercises for 5 to 10 minutes. Ease
into each stretch only going as far as you can.
This stage allows your muscles wind down after
training.
To provide a total workout program it is also
recommended that 2 to 3 days of aerobic exercise
is performed in addition to the strength training.
Drinking Water
For the body to function properly, it must be
properly hydrated. If you are exercising, you
should increase your fluid intake. The reason for
this is that the water you take in will leave your
system through the sweating mechanism that
cools your body during exercise. The water you
lose through exercise must be replaced so that
the muscles can recover properly.
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