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Resistance
Training Guidelines
For this month, we will give you the some
important resistance training guidelines.
- Perform 5 to 10 exercises that train the major muscle
groups like the back. legs, chest and shoulders.
- Workouts should be kept at 45 minutes or shorter. Drop out
rates are frequent with long workouts (e.g. more than an hour).
- Favour multi-joint exercises (aka compound exercises like
squats, bench press etc.) which utilise more muscles with fewer exercises
- Begin with a 5-10 minutes general warm-up like brisk walking
or cycling. This is followed by the stretching of the muscles and connective tissues.
- Perform one to three set of 8 to 12 repetitions to the
point of positive failure. If you are engaging in more serious training with heavy
poundage, always perform warm-up 1-2 sets of the same exercise with a lighter weight
first. This will reduce the risk of getting yourself injured and prepare your
mind and muscles for the heavier load that follows
- A workout routine can be structured to train the whole body
in the same session or you can split the body-parts (e.g. chest and back together)
into separate sessions.
- Exercise 2-3 days per week on non-consecutive
days. More rest days may be necessary if you are training hard.
- Perform all the exercises through a full range of motion and
in a controlled fashion.
- Exhale when you perform positive action (e.g. lifting action
when doing curls or pulling action when doing pull-down exercise) and inhale when you
return the load to the starting position.
- Training with a partner can be beneficial for
motivation and assistance.
- Training is just part of the equation, the other areas you
must not neglect are the rest and proper nutrition.
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