Wellness 
 

 

The Basics:

Producing Results while Preventing Injury

In order to both, produce desired results and prevent undesired injury it is important to follow certain guidelines for proper preparation, technique, and post-workout care. 

 

Proper Preparation

                 I.   Stay Hydrated

                         A.   According to the AmericanCollege of Sports Medicine you should drink a minimum of 16oz

                               of water roughly two hours before exercise.

                         B.   Most doctors, chiropractors, acupuncturists, and nutritionists will say you should drink half

                               your body weight in ounces each day (example: 100 lbs - 50 oz).             

                 II.   Eat the proper type and amount of calories at the proper time prior to weight training.

                         A.   80% Complex carbohydrates 

                         B.   20% Protein 

                         C.   Eat roughly two to three hours before training, depending on the condition of your

                               digestive tract and the type of protein you choose (egg whites and protein powder are

                               better choices than meat). 

                III.   Warm up with 50%-60% of the weight your going to work out with, completing two sets of 12-15

                        repetitions.

                IV.   Stretch thoroughly (2-3 times), using the static stretch technique, as to not activate the stretch

                         reflex (automatic or reflexive contraction of the muscle being stretched). Bouncing, jerking, or

                         stretching too far will cause the type of injury that proper stretching will prevent.

                 V.   Choose an appropriate weight to work with. Depending on the muscle group being worked, this is

                        generally something you can do 10-12 repetitions with while maintaining correct form and

                        posture. The number of sets and difficulty level of repetitions that I would suggest for you would 

                        depend on your personal experience and goal.

 

Proper Technique

 

                  I.   Stay hydrated.

                           A.   The AmericanCollege of Sports Medicine also suggests that you begin drinking water

                                  shortly after you start your workout and continue drinking at regular intervals.

                           B.   Depending on your level of effort, size, and goals, you may want to drink a 1/10 fruit juice -

                                 9/10 water beverage during your workout, to keep blood-glucose levels up and delay

                                 fatigue. To give you an example, I am a 6' 1", 218 pound male with 8% body fat and I find

                                 "Power-C Vitamin Water" (32 oz size) works very well for my intense workouts. If you are

                                  not trying to lose fat and particularly trying to prevent any muscle loss and promote

                                  anabolic muscle synthesis, but want to do the 30 min. of cardiovascular training that the

                                  American Heart Association recommends along with your weight training routine it is

                                  imperative to consume an additional source of sugar (preferably dextrose or sucrose as in

                                  grapes, honey, etc.) and protein (New-Whey works well) throughout training. 

 II.   Perform smooth, controlled movements.

                 III.   Maintain steady respiration. Low intensity training requires only constant respiration (don't catch

                        yourself holding your breath). During moderate to high intensity training one should inhale and

                        exhale once with each repetition.  

IV.   Seek to establish proportional balance between all major muscle groups: Chest - Back, Biceps -

        Triceps, Abdominals - Low back, Quadriceps - Hamstrings, using both the agonist and antagonist

        muscle groups.

 

Proper Post-workout Care

 

                  I.   Meet your bodies nutritional needs.

                            A.   Water –Another advisement from the AmericanCollege of Sports Medicine: continue

                                  drinking until your thirst is quenched and then drink some more.

                            B.   Roughly 50% Simple Carbohydrates

                            C.   Roughly 10% Complex Carbohydrates

                            D.   Roughly 40% Protein (discussed earlier)

                            E.   No fat should be consumed following workout, as it will slow diggestion and the necessary

                                  prompt, expedient absorption of sugars (to restore glycogen) and protein (to repair and

                                  build muscle). 

                            F.   Vitamins and Minerals – Vitamins, such as the B-complex, and minerals, such as Ca, K,

                                  Zn, Mg, Se, etc., are important to the health of any individual and are particularly essential

                                  for someone who exercises regularly :                 

 

  Vitamins                                             Minerals 

                                                    Folic Acid (B9)                                       Iron

                                                    Thiamine (B1)                                        Zinc

                                                    Vitamin C                                               Copper

                                                    Vitamin E                                               Calcium

                                                    Vitamin D                                               Chromium        

                                                    Beta-carotene (A)                                   Magnesium                

                                                    Riboflavin (B2)                                       Phosphorous                  

                                                    Niacin (B3)                                             Potassium 

                                                    Pantothenic Acid (B5)                            Selenium                                     

                                                    Pyridoxine (B6)                                      Manganese                                     

                                                    Biotin (B7)                                             Molybdenum                                     

                                                    Cyanocobalamin (B12)                   

 

Are you wondering why B4, B8, B10, and B11 are not listed? Click here and scroll down to B vitamins. 

 

Also consider your consumption of these other important nutrients: Lycopene, Boron, Alpha Lipoic Acid, Eicosapentanoic Acid, Docosahexaenoic Acid, Gamma Linolenic Acid, Alpha Linolenic Acid, Resveratrol, to be continued...        

 

                             G.   Essential Amino Acids – Even if you are not weight training it is important to make sure

                                    you ingest an adequate measure of all the essential amino acids (those your body cannot

                                    synthesize). It is especially important to include above average levels of these amino

                                    acids in your diet if you are participating in cardiovascular training, weight training, or

                                    any other regular moderate to intense physical activity. 

 

Essential Amino Acids

Methionine and/or Cysteine

Phenylalanine and/or Tyrosine

Tryptophan

Isoleucine

Threonine

Histidine

Leucine

Lysine

Valine

 

 

Check out Steve's Supplement Selections for natural, balanced, high quality supplements.

 

 

                 II.   Rest –According to Dr. William C. Dement sleep is the most influential factor in exercise

                         recovery, and he suggests nine hours of sleep.

 

      Reaching your weight training goals is not only a matter of how much time you spend in the gym but, how well you prepare, how proper your technique, and how well you take care of your body after weight training.  

 

ExRx: Exercise & Muscle Directory

 

Always be cautious when gathering information from internet resources. I have not read everything on the preceding pages and am therefore not responsible for incorrect information contained within these pages. Watch  this explanatory video: Wiki Woes.  Wikipedia is not the only site to be cautious with, and it does provide a lot of free, relevant, and accurate information.

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