Smooth
Muscle
See Heart
Skeletal Muscle
Routine exercise is
a must for everyone in order to make their bodies resistant to injury.
We recommend an eBook called
All Star Trainer’s Secrets.
It’s a 250-page book written by 11 world class personal trainers and strength coaches. It provides an entire plan to dramatically transform your body in 30 days and achieve long lasting strength training, fat burning, muscle building success. If you want results we highly recommend reading this ebook along with the information we offer at bodyteen. Please visit the All Star Trainer’s Secrets web site for more information.
When exercising...
- Warm up with an
exercise that breaks a slight sweat, raises the body temperature
and makes muscles more flexible and responsive to stretching.
Your exercise should work all the muscles you intend to use during
your workout so for weight training use a cardio machine that
requires force from the legs and arms. If one isn't available
try jogging to target your legs, and pushups and pull-ups assisted
by a bench to target your arm back and chest muscles.
- Stretch every
muscle you warmed up. Each stretch should be done twice and held
for at least 30 seconds each. Never bounce when you stretch (it
accomplishes nothing). (see stretching)
Be smart. If you're
starting an exercise program you need to ease
into it. Most people feel absolutely great the first day
of a weight lifting program, so it's easy to strain your muscles
without noticing it, until the following day when you're crying
for your mommy. The first few weeks you should be very conservative
on the weights no matter how many cute girls are watching. If you're
starting to run, do not bust out 5 miles the first day because you
feel terrific. Running uses a lot more muscles than you think. If
you are in fairly good shape try the following "easing in" program...
- Week 1: 1 mile 3 days a week
- Week 2: 1.5 miles 3 days a week
- Week 3: 2 miles 3 days a week
- Week 4: 2.5 miles 3 days a week
- Week 5: 3 miles 3 days a week
If you're joining a running club or cross
country or track team, take several weeks prior to the first day
of practice to run 3 days a week, while steadily and conservatively
building up the distance you can comfortably run.
If you ever feel a pain
during lifting, even if it's slight, stop the exercise immediately
and avoid exercises using that muscle until the pain is completely
gone. Mild injuries can become disabling without early rest or treatment.
For muscle soreness
heat the area to loosen the muscle, stretch to prevent tightness,
then fill a resealable storage bag with a mixture of ice and water
and apply it to the area to reduce swelling.
For muscle pulls,
when muscle fibers are stretched beyond their limit give yourself
a few days of rest. For those sports requiring fast running and
acceleration using the legs such as running, basketball and soccer
muscle pulls typically occur in the hamstrings and calves. For those
sports with rotational movements like golf, softball, baseball,
swimming and tennis, pulls generally occur in the back neck and
shoulders.
Any pains occurring in tissue
other than the muscle should be looked at by a physician
or physical therapist.
If at any time you do see
a physical therapist or doctor concerning your body, do yourself
a favor and listen to what they say and follow their advice and
do their recommended exercise or stretching regimens religiously!
Or you'll be back in the same chair whining about the same problems.
Only this time they'll be a whole lot worse.
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