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TABLE OF CONTENTS:
1. Chest Exercise Guide - Cable Crossovers
2. Feature Article- Strength Training Part I
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1. Chest Exercise Guide
CABLE CROSSOVERS: Clasping the handles on to the upper-cable
stations, step one foot forward for balance while locking your elbows
in a slightly bent position. Bring your handles down low, around your
waistline, at a slight angle in front of you. Slightly bend forward
and
extend your chest, squeezing tight on the contraction. Holding this
position, allow the weight to slowly pull your elbows back, providing
a healthy stretch. Repeat the motion and try three sets of
10-12 repetitions.
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2. ARTICLE:
Strength Principles and Guidelines Part 1
By Chad Tackett
Almost any form of exercise will stimulate some degree of strength
and muscle development. Unfortunately, misconceptions, myths,
and misunderstandings plague the fitness industry, especially in
regard to strength training. There is a huge attrition rate among those
starting a strength training program primarily because most people
are not taught the principles essential for a safe and effective program.
This article is part one of a five part series discussing the very
important principles and guidelines of a safe and effective strength
training program. Part one will explain the proper methods of
warming-up, stretching, and cooling-down when strength training.
Part two will discuss the importance of forcing blood to your muscles
and proper lifting speed.
The following exercise guidelines are extremely important for your
safety and the effectiveness of your strength training program.
Warming Up, Cooling Down and Stretching
Warming-up promotes safety, prevents injury, and increases
performance. You should warm up two ways with the purpose
of creating blood flow throughout the body and thus preparing
your muscles for the workout. First, before beginning your
weightlifting session, do some form of cardiovascular exercise at
a light, comfortable intensity for about five to ten minutes.
Walking or riding a bicycle works well. When you've completed
your warm-up, be sure to stretch the primary muscles you've been
using. For example, if you warmed-up on the bicycle, stretch your
quadriceps, hamstrings, calves, and hips.
Then, for the first exercise of each muscle group, do a warm-up
set with very light weight for 12-20 repetitions. For example, if
your first chest exercise is the bench press, do a warm-up set of
very light weight and then continue with your selected chest routine.
When you have completed your chest workout and are ready to
train the next muscle group, once again do a warm-up set; then
continue training that muscle group, and so on.
Stretching provides better physical performance, prevents
debilitating injuries, and makes you look and feel better by
improving your posture. This is because when muscles are
stretched, their elasticity improves, increasing your range of
motion and improving the quality of your movements. Never
stretch a cold muscle-- always make sure your muscles are
warm before stretching. When a muscle is properly warmed-up
it is better able to become elastic and relaxes more easily; warming
up also circulates blood to nearby tissues and helps remove
unwanted waste products from your system.
In addition to stretching the muscles involved in the cardiovascular
exercise, you should spend time stretching each specific muscle
you have trained in your weightlifting program. This won't take much
more time and the benefits are many. You have to rest between your
strength training sets anyway, so you might as well use this time more
productively--for stretching. Think about it: what better time to stretch
than right after you have targeted blood to a specific muscle? After
you have properly warmed up each muscle group, stretch between
sets. Each set requires a resting period--usually between 30 seconds
and three minutes (depending on what you are trying to achieve).
Use your resting time wisely and stretch the specific muscle being
trained. Stretch only after the muscle has been properly warmed-up
and about once every two to three sets per muscle group.
By the time you have finished training each muscle of the body,
you will have incorporated stretching into your program, and at
the best possible time to stretch--right after exercise, when the
muscle is warm. This stretching between exercises is a valuable
technique and will make a tremendous difference in your health.
The cool-down after strength training is also crucial. Whenever
a vigorous exercise session is stopped abruptly, blood tends to
accumulate in the lower body. With reduced blood return, cardiac
output decreases and light-headedness may occur. Because muscle
movement helps squeeze blood back to the heart, it is important to
continue some muscle activity after the last exercise is completed.
Easy cycling, walking, or any other cardiovascular exercise at low
intensity is an appropriate cool-down activity, as is any other form
of cardiovascular exercise. Cool down for about 5-10 minutes at
light intensity, similar to your warm-up.
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