Weight Training and Injuries
Many people are beginning to take up bodybuilding or fitness modeling. To get the required goals requires determination and consistent progress. People are suffering a lot more injuries then ever. This article looks at the prevention of those injuries.
Bodybuilding involves regular stimulation of the body's muscles to promote muscle increase in size. However, in order to get those steady gains and regular growth we also have to stimulate healthy adaptation of the body's tendons, ligaments and nerves.
Ligaments and tendons are particularly rigid and inelastic strips of fibrous tissue that can particulalry easily damaged if pushed over their physical capabilities. Working on them slowly will allow them to adapt and strengthen and prevent tearing. This will enable you to increase your ability to keep a workout program
The pre-workout stretching program is an especially important aspect of the adaptation plan. Many programs such as those found in the Truth About Abs Review advise on such a recommendation. This aspect should not be left out if you are to avoid tearing. It requires at least 30 seconds of good stretching to get an adequate stretch.
It is a particularly good plan to encourage the flow of blood to the muscles and ligaments with a pre-workout cardio session. This will properly prepare them for working out by significantly increasing the flow of oxygen and nutrients to the tendons and ligaments. These aerobic workouts will also aid in significantly stretching the ligaments and tendons.
During the workout regime it is ideal to have alongside another training partner to assist whilst using the weights. When you reach the level of exhaustion, your training or spot partner can assist you to lift the weight and avoid injury. This can help prevent excessive straining the exercisedmuscles and assists in helping to prevent overstretching the tendons and muscles due to the weights pulling the muscles beyond the normal total range of movement.
The time between sets or exercises is of much debate. It is debated whether longer will reduce the risk of injury. The main problem with this is that we still have the need to stimulate the muscles and spending 90 to 120 seconds between sets appears to be an optimal amount of time.
The post workout time is also a particulalry important area to focus upon in injury prevention. This is a very important time to particularly on a stretching program as the tendons and ligaments are now warm and more flexible and as suchare able to benefit more from these stretching routines.
During the recovery time, tendons, muscles and ligaments need optimal amounts of nutrients including protein and glucose to recover properly and adapt to the work-outs. During this repair the muscle cells often compensate by getting bigger and therefore increasing muscle size and growth. The influx of nutrients to the ligaments and tendons which will also increase their strength over the long term and significantly reduce the risk of damage and injury.
It is no great surprise more and more people are starting to take up bodybuilding and doing weight training as we are bombarded by pictures and films of fit healthy looking people. As many more people take up the sport then there is a rising incidence of injury. Keeping to advice in this article should assist you to reduce the risk of injury. - 17269
Bodybuilding involves regular stimulation of the body's muscles to promote muscle increase in size. However, in order to get those steady gains and regular growth we also have to stimulate healthy adaptation of the body's tendons, ligaments and nerves.
Ligaments and tendons are particularly rigid and inelastic strips of fibrous tissue that can particulalry easily damaged if pushed over their physical capabilities. Working on them slowly will allow them to adapt and strengthen and prevent tearing. This will enable you to increase your ability to keep a workout program
The pre-workout stretching program is an especially important aspect of the adaptation plan. Many programs such as those found in the Truth About Abs Review advise on such a recommendation. This aspect should not be left out if you are to avoid tearing. It requires at least 30 seconds of good stretching to get an adequate stretch.
It is a particularly good plan to encourage the flow of blood to the muscles and ligaments with a pre-workout cardio session. This will properly prepare them for working out by significantly increasing the flow of oxygen and nutrients to the tendons and ligaments. These aerobic workouts will also aid in significantly stretching the ligaments and tendons.
During the workout regime it is ideal to have alongside another training partner to assist whilst using the weights. When you reach the level of exhaustion, your training or spot partner can assist you to lift the weight and avoid injury. This can help prevent excessive straining the exercisedmuscles and assists in helping to prevent overstretching the tendons and muscles due to the weights pulling the muscles beyond the normal total range of movement.
The time between sets or exercises is of much debate. It is debated whether longer will reduce the risk of injury. The main problem with this is that we still have the need to stimulate the muscles and spending 90 to 120 seconds between sets appears to be an optimal amount of time.
The post workout time is also a particulalry important area to focus upon in injury prevention. This is a very important time to particularly on a stretching program as the tendons and ligaments are now warm and more flexible and as suchare able to benefit more from these stretching routines.
During the recovery time, tendons, muscles and ligaments need optimal amounts of nutrients including protein and glucose to recover properly and adapt to the work-outs. During this repair the muscle cells often compensate by getting bigger and therefore increasing muscle size and growth. The influx of nutrients to the ligaments and tendons which will also increase their strength over the long term and significantly reduce the risk of damage and injury.
It is no great surprise more and more people are starting to take up bodybuilding and doing weight training as we are bombarded by pictures and films of fit healthy looking people. As many more people take up the sport then there is a rising incidence of injury. Keeping to advice in this article should assist you to reduce the risk of injury. - 17269
About the Author:
Mike writes articles about the Vince Delmonte program program which you can read about in more detail in his Vince Delmonte fitness review.
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