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Focus
on movements that involve more than one muscle
group and more than one joint at a time. For
example, a squat engages the quads, gluts’,
hamstrings and calves. Here, at least
four muscle groups are engaged, thus facilitating
a higher caloric output than a bicep curl, which
only involves one muscle. A squat requires
the ankle, knees, and hips to work in
unison. This puts less stress on individual
joints as opposed to a leg extension, for
example, in which the knee joints are
solely engaged. Push-ups or modified
push-ups (on knees) adhere to these principles as
well. Push-ups utilize the elbow, shoulder
joints, chest, shoulder and triceps muscles.
Other multi-joint movements that incorporate more
than one muscle group are seated rows, lat pull
(elbow, shoulder joints, scapula joint, lats,
rhomboids trapezius muscles), and the shoulder
press (deltoid, shoulder muscle, elbow joint and
shoulder joint). These movements improve
neuro-muscular connection and will be a base for
progressive training, i.e., functional training,
sports specific training.
Set
attainable, short term goals to avoid becoming
discouraged! Remember, your just getting
back or getting started! Choose low
intensity, low impact activities or sports to get
involved in. Injury in the beginning stages
of training is a huge hurdle to overcome...pain
means stop! Most importantly, consult a
physician before engaging in any
activity. Limitations may be imposed if
necessary.
Christopher T. Gould,
National Academy of Sports Medicine
C.E.S.,P.E.S.
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A
cerebral
approach to training is essential to
sustaining a long term fitness plan after a long
lay-off or beginning for the first
time. Moderation and duration of
exercise are variables that should be quantified
for an injury free experience. Begin
by focusing on certain movements
within resistance training, initially, to
develop and improve balance, stability and
strength and coordination. Choose activities
or sports that are enjoyable. Set realistic,
attainable short term goals.
Lastly, consult a physician before engaging in any
physical activity.
Exercise thirty minutes to one hour a day,
three times a week after a long lay-off or
beginning for the first time. In the early
stages of training, the muscles, joints connective
tissue and also the nervous system (brain and
spinal cord and nerves), are all building or
regaining function. Hour long
workouts can discourage beginners and would
ultimately lead to injury as well. During
the workout, rest at least one minute between sets
(a group of consecutive repetitions), allowing the
heart rate to lower. More than three sets of
any movement is not recommended.
The body also needs approximately two days rest to
recover from a resistance training modality.
In other words, if I work my legs on a
Monday, then Thursday should be my next
"leg day". Moderation is vital for
safety.
Weight training
particularly involves breaking down muscle tissue,
thus light resistance should be used initially to
enable the body to repair itself more
readily. Note that other forms of exercise,
such as yoga and Pilates are taxing on the body as
well and should be approached with the notion that
"pain means stop", regardless of the
activity.
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