Published On: Wed, Aug 1st, 2012

TRICKS TO STRENGTHEN YOUR MUSCLES

By: Dr. Marcia Perretto Medina

In the gym or in among friends there are always so many suggestions in what to do to achieve the results desired without wasting time. It also important to focus on form and to protect your joints from being injured. Below is a list of tricks that will maximize your results and will help you to achieve your goals.

Do not strain your back against the floor to get your crunches done.

To protect your joints while exercising is a key element during training. Many people experience increase in back pain when performing crunches. Using exercises balls promotes improved support to your spine and allows training the abdominal muscles in most of its range of motion. Plank and it’s variations are also a good way to strengthen your abs eficciently. Support your body on forearms and toes maintaining your spine neutral for periods of 30 seconds to one minute is the best way to strengthen your abs.

Do not waste your time with exercises that target small muscles.

Gym equipment that targets small body parts may be useful at times, however, muscles where made to work together, and they respond better that way. Exercises like presses, squats, and lunges cause the activation of the small muscles in combination com the large muscle groups in a correct and efficient way.

Not all types of pain are considered normal after an exercise session.

Some discomfort during and after exercises is expected, however, if you experience pain associated to redness and swelling it may well be an overuse or poor exercise technique injury. Use ice compress when needed and focus on form for the following session. If the symptoms persist affter a few days consult a physician or physical therapist.

Strengthening and interval training are the best choice. If the objective is to eliminate body fat, focus on strengthening with weights alternated with periods of high intensity exercise on the bike, elliptical or treadmill, followed by a short period of rest. This combination will elevate you body metabolism and will keep it up for hours after your workout increasing the amount of fat burned.

Use enough weights to make the difference.

In general women tend to choose light weights to shape and tone the body, while the guys go straight to the heaviest weight they can posibly lift. Others yet rather, use the exercise machines. I recommend free weights for the reason that you activate several muscle groups at once upon performing one exercise, instead simply sitting down in one exercise machine and work one muscle group at time.

Increase the weight load regularly to challenge your muscles.

When exercising allow the number of repetitions to dictate the weight to be chosen. Look for weights that allow you to perform eight to 10 repetitions, but not 12 if your goal is to get some muscle definition. In a few weeks u will notice that you could even perform up to 12 repetitions without difficulty. This is the time for you to increase the weights and go back to performing with to 10 repetitions for three sets.

Weight train three times per week.

Weight training twice a week is also beneficial, however, the results are not as remarkable as if you weight train three times a week. In contrast, if you weight train more than three times a week, depending on how your exercises are structured you may not allow enough time for muscle recovery.

Don’t worry: you are not going to look like a pile of muscles.

Women have low testosterone hormone levels so they don’t get as muscular as men do. Actually even men need supplementation help to get there. According to the American College of Sports Medicine, when individuals use testosterone as anabolic steroid, they will experience increases in muscle and strength significantly beyond those acquired through training alone. Women can experience a sudden drop in testosterone by as much as 50 percent if they have their ovaries surgically removed. Such decreases in testosterone can lead to muscle wasting.

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