Jumping into any physical exercise routine without the proper warm up phase would only put the individual into the path of possible injury.
Therefore it is very important to have some sort of warm up routine or have some precautions taken to ensure a injury free exercise routine.
The following are some of the recommendations that can be effectively used to avoid possible injury:
Having a routine physical fitness test would be a good idea, as the individual will be able to gauge from a professional view his or her current capabilities levels and then design the workouts accordingly.
Gradually increasing the intensity and time spent on each workout session would be better than just using a uniform guideline provided for as a whole. With the gradual additions the individual is able to better avoid injuries as the body will be slowly introduced to the changes rather than being “shocked” into compliance.
Having the advice of a personal trainer at hand is also something to consider if the individual is not really savvy with the various workout equipment and routines. A personal trainer will be able to provide the assistance that will help the individual make better and safer choices.
Warm up exercises can never be underestimated for it value. This phase will condition the body to be ready for the impending exercise routine, and this is especially important if the routine involves vigorous movements.
For some people starting a workout session on an empty stomach is something that they have grown used to over time, but for the less experienced exercise buff, having a light nutritious meal would be recommended. This food intake will help to keep the mind alert thus avoid possible injuries from occurring.
Advanced Training Techniques
Firstly it should be noted that advanced training techniques are only suitable for those who are already in good physical shape and have already been exposed to regular and fairly vigorous training sessions. These sessions should already be done on a regular basis.
The following are some advance training techniques that are popular both for its apparent benefits to the body and also for its innovativeness.
This type of exercise routine would involve the immediate switching of exercise routine as soon as one style is completed. Ideally there should be about 2 – 3 different workout style done is succession.
The idea behind this technique is to create more blood flow into the pectorals and provide an intense effective training for the chest muscles.
These sets can be designed to focus on the same muscle group using different exercises, or the focus can be switched to other muscle groups, but the main idea is to stay with the routine without any breaks.
Exercises such as bench press, dumbbells flys, bicep curl, triceps pushdown, leg press, leg extensions are just some of the ones used.
Negatives are another option that is considered very powerful for building strength. This involves the positive and negative elements in the exercise routine, where the positive focuses on the contracting and the negative focuses on the stretching parts of the routine.
Here the individual is expected to “hold” the exercise position for longer than necessary to create the pressure on the exact area being focused on, and if the ability to do so is possible without much effort, then there should be additional pressure added.
The ideal gauging time frame should be about 5 seconds. Examples of which may include bench press, close grip bench press, wide grip pull ups and preacher curls.