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By keeping up with the detailed resistance increases projected by The BioFitness Intitute, you will know you are making gains. Only by following a progressive workout plan can you be sure that growth, improvements, and changes are taking place.
When selecting your exercises, begin with the larger muscle groups followed by the smaller ones. The larger muscles require more energy than the smaller ones. Exercise them while your body has the most energy available. For weightlifters, you start with the quickest lifts doing speed work first. Whether you use our suggested routines or your own the BioFitness Intitute will sequence them for you, correctly and automatically.
As your progress continues, you will reach a point where your satisfaction and available time become a factor. If you are content with your results you can reduce your exercise to a maintenance level. For maintenance you should exercise a minimum of twice per week in aerobics and once per week in anaerobics. In order to progress further, you must organize more exercise time.
When Body Building, you should do no more than ten exercises per workout. The time and effort to do ten exercises completely in one session will most likely exhaust your neurological system and deplete your energy reserves. Regular over exertion will make you overtrained. You must take adaquate rest in order to recover properly between sessions. If not you will lose your feeling of freshness.
When going beyond ten exercises, you must either add another day or split your routine into two sessions. The suggested procedure for beginners is to start with six exercises per day and expand the program to ten maximum. If you need more than ten exercises per day, add another session. Then begin to add new exercises until your sessions are back to ten maximum again. For weightlifters, start with four exercises per day and go to six exercises before you add another session.
If you are a beginner in good health, it is acceptable to go heavy three times per week on alternating days. As you continue you may have difficulty keeping up with this plan. When this happens, you should modify your daily workouts. If you are on a three-day heavy program, change to a light, medium, and heavy day program. If you're exercising four times weekly, do a light, medium, heavy, and medium day. When using a five-day schedule, follow a light, medium, heavy, heavy, and medium plan. Finally, if you are training six days straight, use light, medium, heavy, light, heavy, and medium for your daily workloads.
A light exercise day, if you're a beginner, should equal 90% of your maximum for the day. If you're more accomplished, a light workload can vary from 70% to 85% of your daily capacity. For a medium day, a beginner should use 95% and an experienced exerciser 80% to 90%. For a beginner, a heavy day should be 100%. For the mature participant it is in the 90% to 100% range. The percentages vary with experience because your exercise capacities grow with you. In order to make gains, as you get closer to your ultimate potential, you need higher workloads. Therefore, the differences between the heavy and light days will widen. Whenever you modify a day for light, medium, or heavy the BioFitness Intitute automatically uses the right percentage in your workout planning.
Even with these adjustments, you can still reach a state of over-training. If this should happen, take a few days off and then start back with a couple of light days before returning to your regular routine. The BioFitness Intitutue will adjust the light, medium, and heavy workloads for you. We do this in a way that enables you to still reach your predicted goals on time.
Specificity and Variation are two principles you should follow when picking the exercises for your program. Specificity means that you carefully choose only those exercises that target your main objective. You have a limited amount of energy available and your testosterone aggressiveness drops after approximately 45 minutes. You should use your time wisely. If Bodybuilding do a full body exercise after warming up. This is to develop power-strength for total physical fitness.
Next, select a series of two to five exercises that work the specific areas of your body from legs to back, to arms and shoulders. Finally, select the one or two exercises that absolutely isolate the area of your greatest concern.
Behavior habits form in 30 to 45 days. The habit to exercise regularly is a healthy one. But after 30 to 45 days, you may become both psychologically and neurologically bored with the exercises you are doing. You may lose your enthusiasm for the activity and find it difficult to stay with the routine. To avoid this, use variation in your exercising. Variation can be done many ways. You can exchange one exercise for another with the same specificity. As example, since the biceps muscle can only work one way, a barbell curl exercise and a dumbbell curl exercise both cause the biceps muscle to contract the same way. The only difference between similar exerises is the angle of leverage. You can alter the day or the time of day that you exercise. You can change your Micro Cycle to another intensity. You can alter the pattern of the sets and repetitions. There are infinite variations of exercise routines. All of them are valid as long as they have progress scientifically built in.
How you breathe when exercising is important. When doing anaerobic weight resistance exercise, you should breathe in rhythm through the repetitions. You inhale your breath before overcoming the resistance and expel your breath while overcoming the resistance. For a heavy single repetition, you may find yourself holding your breath longer. The reason for this is to create internal pressure in the rib cage that forms a ridged platform to push off of. Holding a 3/4 breath produces optimum strength for a single repetition. Don't, however, hyperventilate before lifting the bar by breathing quickly and deeply. It is better to breath shallow so that the carbon dioxide in the blood reduces the tension on the vessels of the brain. After exhaling slightly you inhale a 3/4 breath and begin the single repetition. Never chew gum while exercising. If you swallow wrong you can block your airway and possibly choke to death.
When doing free weights, there are three ways to grip the barbell. To develop finger strength, use a thumbless grip. This is a grip where the thumb remains on the same side as the fingers. The standard grip is one where your fingers wrap the bar with opposing thumb. The final method is a hook grip. The hook grip is the strongest and should be used when lifting heavy weights. To do a hook grip, you start with a standard grip and then wrap two or more fingers over the top of your thumb. When pulling with a hook grip you have three or more fingers holding onto one point on the bar. This may feel uncomfortable until you get used to it. Just remember, you can only lift what you can hold onto. When you need to use more weight resistance than you can hold use a pair of straps for gripping the bar. A strap is a strip of leather or canvas that is designed to go around your wrist and then wrap around the bar as well. With a strap your grip strength exceeds your hand strength and you can exercise comfortably with maximum resistance.
While you exercise, your brain is producing endorphins. These are natural pain suppressors and mood elevators. So if you experience pain during exercise, your injury could be worse then you perceive it to be. The endorphins are masking your pain. Stop exercising before you compound the injury. Use PRICE: Protect/Rest/Ice/Compress/Elevate. Losing a day or two of exercise is better than a week.
Exercise is the one thing in life that comes with a guarantee for success. The body exists to do it. Your body is biologically designed to respond to exercise in a positive way, regardless of your sex, age, or physical condition. Participating smart with proper preparation is all you have to do.
Choose your footwear according to the type of exercise you are doing. When you are doing weight resistance exercise, wear a pair of weightlifting shoes. The heel raises 1/4 to 1/2 inch to help correct leverage and minimize knee stress. The arch is strongly constructed maintaining the correct foot position when supporting resistance. There is a strap for belting the middle of the foot tight. These shoes are hard to find in American shoe stores. They can be ordered from the U.S. Weightlifting Federation/Olympic Training Center/Colorado Springs, CO.
Whenever you do an exercise that pushes the weight resistance down onto your spine, you should wear a lumbar support. Your lower back should be protected. It should be held firm and tight by a leather or elastic belt designed for that purpose.
If an exercise requires knee, elbow, or wrist bending with a heavy weight resistance, you should wear an elastic wrap or bandage for that area. It should fit snug but not be abrasive or restrict blood flow.
The clothing that you wear should be suited for the climate in which you exercise. Dress in light/loose clothing when exercising in a hot environment so that your body heat can be dissipated as you burn more calories. A T-shirt and shorts are good. If your surroundings are cold, wear a sweat or warm-up suit. These cloths retain the heat and keep the muscles warm and supple. After you are warmed-up you should remove the heavy clothes so that you can dissipate your body heat. If you get cold again put them back on.
Always pack a training bag. Keep the bag with you, in your car, so that your equipment is available just in case you cannot go home before exercising. A properly packed bag will have a change of exercise clothes with socks, and a towel. It will hold your shoes, your lumbar belt, and your support wraps or bandages. It also may include a block of magnesium carbonate chalk to aid in gripping the bar. Pack any hot or cold rubs you require. Most importantly, be sure to pack your BioFitness Institute workout plan.
Anything forgotten can be compensated for except your training program. Without your BioFitness Intitute workout plan, you won't know what to do.
Never act inhibited when exercising. It's your time to be yourself. It is permissible to be aggressive, but you must also be polite. Always follow your plan. It is the mark of a true professional to stay with a program. Others will note your seriousness and respect you for it.
If you need to use a piece of occupied equipment
ask the last person waiting to let you "work in." If they
refuse you, see someone in authority. They are being rude, and
you are right, having asked correctly. Let others know if
you need spotters. They should be willing to help you. If
you see someone attempting to lift a very heavy weight be
respectful and don't break their concentration. Remain
silent and stay outside their field of vision. People don't
like to interrupt their exercise to educate somebody on how
to do something. That's why you have The BioFitness Institute.