top
Welcome to How To Be Fit.com
Invest In Your Health And Fitness For Life
SITE INDEX USE OUR SEARCH
ABOUT CONTACT HOME
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Beachbody On Demand
Daily Workout

Eccentric Lower
with Tony Horton
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days

The Beachbody On Demand and Shakeology Challenge Pack
ON SALE TODAY for Just $160.00!
Recipes, Advice,
Articles & More
Shakeology Stream Workouts Workout DVD's Coaching Opportunity Enter to Win $500 Our Best Deal
Connect With a Coach Today to Make 2017 Your Best Year Ever!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
    This Week's Featured Products and Solutions Click here to see our complete product line
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
3 Day Refresh Kickstart
Lose Weight and
Jump Start a New
Healthy Eating Lifestyle
Beachbody Ultimate Reset
A Comprehensive
Inner Body Tune Up
In Just 21 Days
3 Week Yoga Retreat is Free on Beachbody On Demand
The 3 Week Yoga Retreat
is FREE (a $99 value) with
Beachbody On Demand
Enter the Beachbody Challenge and Win
Get Rewarded with a
Free T-shirt and a Chance
to Win $100,000.00
» Workout Programs
» Nutritional Supplements
» This Weeks's Best Deals
» Free Personal Coaching
» Stream 100's of Workouts
» Enter the Challenge
» Watch Product Videos
» Weekly Meal Planner
» The Weekly Newsletter
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
BEST SELLING NUTRITIONALS
» Shakeology
» 3 Day Refresh
» Ultimate Reset
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

Strength Training Principles and Guidelines - Part One

By Chad Tackett - president Global Health & Fitness

Almost any form of exercise will stimulate some degree of strength and muscle development. Unfortunately, misconceptions, myths, and misunderstandings plague the fitness industry, especially in regard to strength training. There is a huge attrition rate among those starting a strength training program primarily because most people are not taught the principles essential for a safe and effective program.

This article is part one of a five part series discussing the very important principles and guidelines of a safe and effective strength training program. Part one will explain the proper methods of warming-up, stretching, and cooling-down when strength training. Part two will discuss the importance of forcing blood to your muscles and proper lifting speed.

The following exercise guidelines are extremely important for your safety and the effectiveness of your strength training program.

Warming Up, Cooling Down and Stretching
Warming-up promotes safety, prevents injury, and increases performance. You should warm up two ways with the purpose of creating blood flow throughout the body and thus preparing your muscles for the workout. First, before beginning your weightlifting session, do some form of cardiovascular exercise at a light, comfortable intensity for about five to ten minutes. Walking or riding a bicycle works well. When you've completed your warm-up, be sure to stretch the primary muscles you've been using. For example, if you warmed-up on the bicycle, stretch your quadriceps, hamstrings, calves, and hips.

Then, for the first exercise of each muscle group, do a warm-up set with very light weight for 12-20 repetitions. For example, if your first chest exercise is the bench press, do a warm-up set of very light weight and then continue with your selected chest routine. When you have completed your chest workout and are ready to train the next muscle group, once again do a warm-up set; then continue training that muscle group, and so on.

Stretching provides better physical performance, prevents debilitating injuries, and makes you look and feel better by improving your posture. This is because when muscles are stretched, their elasticity improves, increasing your range of motion and improving the quality of your movements. Never stretch a cold muscle--always make sure your muscles are warm before stretching. When a muscle is properly warmed-up it is better able to become elastic and relaxes more easily; warming up also circulates blood to nearby tissues and helps remove unwanted waste products from your system.

In addition to stretching the muscles involved in the cardiovascular exercise, you should spend time stretching each specific muscle you have trained in your weightlifting program. This won't take much more time and the benefits are many. You have to rest between your strength training sets anyway, so you might as well use this time more productively--for stretching. Think about it: what better time to stretch than right after you have targeted blood to a specific muscle? After you have properly warmed up each muscle group, stretch between sets. Each set requires a resting period--usually between 30 seconds and three minutes (depending on what you are trying to achieve). Use your resting time wisely and stretch the specific muscle being trained. Stretch only after the muscle has been properly warmed-up and about once every two to three sets per muscle group.

By the time you have finished training each muscle of the body, you will have incorporated stretching into your program, and at the best possible time to stretch--right after exercise, when the muscle is warm. This stretching between exercises is a valuable technique and will make a tremendous difference in your health.

The cool-down after strength training is also crucial. Whenever a vigorous exercise session is stopped abruptly, blood tends to accumulate in the lower body. With reduced blood return, cardiac output decreases and light-headedness may occur. Because muscle movement helps squeeze blood back to the heart, it is important to continue some muscle activity after the last exercise is completed. Easy cycling, walking, or any other cardiovascular exercise at low intensity is an appropriate cool-down activity, as is any other form of cardiovascular exercise. Cool down for about 5-10 minutes at light intensity, similar to your warm-up.

Please click here for Part Two, where I'll discuss the importance of forcing blood to your muscles, common mistakes that hinder the process, and proper lifting speed. Until then, remember to always include a warm-up, stretching, and a cool-down for maximum effectiveness and to prevent injury. Good luck, and enjoy all the wonderful benefits of strength training.


Click here for the testimonials
of some of the thousands who have found the success that they were looking for at Global Health & Fitness


For more great articles like this one, go to Global Health & Fitness

back to top

Become a Team Beachbody Coach and Help Change People's Lives
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home