Maintaining Stability During exercise/workout Maintaining a stable (balanced) body is necessary to ensure safety during exercise execution. Stability also helps produce the desired results when using free weights.
The basic principles of stability are simple: The larger your base of support, the greater your stability. This is why you should most often assume a position with the feet at least shoulder width or wider. Standing with your feet together results in a very small support base, which will not give you the foundation needed for stability when doing heavy lifts, especially overhead lifts.
Another way of increasing stability is to bend your knees in order to lower your center of gravity (where your weight is concentrated). The lower your body is, the more stable you become. Foot placement also plays an important role. If your feet are parallel and shoulder-width apart, the weight should be close to you or overhead. This is the preferred stance in most exercises because you have good stability in a left to right direction. When lying on a bench, always place the feet on the floor. This increases side-ward stability
The basic principles of stability are simple: The larger your base of support, the greater your stability. This is why you should most often assume a position with the feet at least shoulder width or wider. Standing with your feet together results in a very small support base, which will not give you the foundation needed for stability when doing heavy lifts, especially overhead lifts.
Another way of increasing stability is to bend your knees in order to lower your center of gravity (where your weight is concentrated). The lower your body is, the more stable you become. Foot placement also plays an important role. If your feet are parallel and shoulder-width apart, the weight should be close to you or overhead. This is the preferred stance in most exercises because you have good stability in a left to right direction. When lying on a bench, always place the feet on the floor. This increases side-ward stability
Muscle Soreness
Our bodies will undergo the processes of inflammation, repair and remodeling in response to the stress imposed by training. A certain degree of muscle soreness or pain may be experienced after a workout. Left to its own resources, the body will in time recover fully from most training sessions. The problem is that, the body is in no particular hurry to do this. So the key is to administer a comprehensive recuperation plan to speed up this process.
Consider this for pre-exercise/workout. Many of us either sit or stand while at work for eight or more hours before going to the gym. During this time, the legs can often become edematous (accumulate excess fluid) and swollen. Training with your legs in this condition will handicap your training efforts right from the start. To help remedy this condition, spend 20 to 30 minutes (both during the work day, and prior to your leg and/or low back training) with your back on the floor, legs up against the wall or up against the side of a couch. Positioning your legs in this way will allow gravity to assist your body in returning blood back up to the heart, restoring optimum circulation. Incidentally, while on your back, take the opportunity to listen to some relaxing music or take a light nap. Doing so will promote an important physical and psychological transition between work and training.
For post workout, contrast showering can help. Done immediately after training (use your gym’s shower if possible), expose your lower back area to alternating bursts of hot and cold water - as hot as you can reasonably stand for two minutes, followed by two minutes of progressively colder water up to the point of discomfort. The difference in temperature of the showers will overall improve circulation to the affected areas.
Sleep Requirements
Getting enough sleep is very important especially when you have an exercise/workout routine. The amount of sleep needed is dependent on the individual’s current schedule, personal preferences and level of daily stress. Extensive evidence points to a need for at least eight hours of sleep per night and often as much as nine or more hours in times of elevated stress. You can get by on less, but it catches up with you eventually.
Reference:
Fitness: The Complete Guide
http://www.issaonline.edu/
Our bodies will undergo the processes of inflammation, repair and remodeling in response to the stress imposed by training. A certain degree of muscle soreness or pain may be experienced after a workout. Left to its own resources, the body will in time recover fully from most training sessions. The problem is that, the body is in no particular hurry to do this. So the key is to administer a comprehensive recuperation plan to speed up this process.
Consider this for pre-exercise/workout. Many of us either sit or stand while at work for eight or more hours before going to the gym. During this time, the legs can often become edematous (accumulate excess fluid) and swollen. Training with your legs in this condition will handicap your training efforts right from the start. To help remedy this condition, spend 20 to 30 minutes (both during the work day, and prior to your leg and/or low back training) with your back on the floor, legs up against the wall or up against the side of a couch. Positioning your legs in this way will allow gravity to assist your body in returning blood back up to the heart, restoring optimum circulation. Incidentally, while on your back, take the opportunity to listen to some relaxing music or take a light nap. Doing so will promote an important physical and psychological transition between work and training.
For post workout, contrast showering can help. Done immediately after training (use your gym’s shower if possible), expose your lower back area to alternating bursts of hot and cold water - as hot as you can reasonably stand for two minutes, followed by two minutes of progressively colder water up to the point of discomfort. The difference in temperature of the showers will overall improve circulation to the affected areas.
Sleep Requirements
Getting enough sleep is very important especially when you have an exercise/workout routine. The amount of sleep needed is dependent on the individual’s current schedule, personal preferences and level of daily stress. Extensive evidence points to a need for at least eight hours of sleep per night and often as much as nine or more hours in times of elevated stress. You can get by on less, but it catches up with you eventually.
Reference:
Fitness: The Complete Guide
http://www.issaonline.edu/
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