Tips for Successful Strength Training
As you begin strength training, there are some fundamental guidelines that will make training more fun, less pron to injury and more achieve better results. Just follow a few basic essentials to get the most benefit from strength training.
Avoid Over training
Over training is a condition which there is a plateau or drop in performance over a period of time. This occurs when your body does not have time to adequately recuperate from training before the next workout. Often the over trained state is a result of overlooking the need to rest between sessions, working out too aggressively (too many sets, too much weight, too soon after illness) including too many training sessions per week, or not following recommended strength training guidelines.
5 Basic Warning Signs of Over Training
- Extreme muscle soreness and stiffness the day after a training session;
- A gradual increase in muscular soreness from one training session to the next;
- A decrease in body weight (especially when no effort to decrease body weight is being made);
- An inability to complete a training session that, based upon your present physical condition, is reasonable;and
- A decrease in appetite.
If you develop two or more of the above symptoms, you should reduce the intensity, frequency, and/or duration of strength training until these warning signs abate. It is more desirable to prevent over training than try to recover from it.
Increase training intensity gradually – The body adapts to the stresses of weight training when training occurs on a regular basis and when the intensity of training sessions is progressively increased over a reasonable period of time.
Alternate aggressive with less aggressive training weeks, allowing for sufficient recovery between training sessions – The intervening days of rest in your training program are very important to gains in strength, muscular endurance, and size. To train on consecutive days without rest that allows the body to recuperate may result in injury, a plateau in gains, or a drop in performance.;
Get adequate amounts of sleep – Sleep recharges the brain and allows the body to relax and heal. This is accomplished in several ways: During sleep the blood supply to the muscles is increased which helps to repair muscles. The body’s metabolic activity is at its lowest, and the pituitary gland’s secretions of growth hormones are peaked in deep sleep, which allows for tissue growth and repair.;
Eat properly – Nutrition is a key factor when strength training. It makes no sense to train hard if you are not also eating nutritionally sound meals. Poor nutrition in itself can reduce strength, muscular endurance, and muscle growth. Because training puts great demands on your body, your body needs nutrients to encourage adaptation and promote gains. To neglect this aspect of your training program is definitely an over sight if you are serious about improving; and
Make adjustments in training intensity as needed – When the intensity of train is haphazard, the body’s ability to adapt and become stronger and more enduring is seriously compromised. The dramatic improvements typically observed in response to training is no longer present. As excitement dwindles, attendance at training sessions becomes more and more difficult and improvements become nonexistent. Muscle soreness does not go away, discouraging your enthusiasm for training even more.