Getting Started with Strength Training

Before you begin flexing your biceps, or start lifting those dumb bells, you need to take care of a few things. For starters, you need to follow a proper routine that suits your needs and more importantly, your body so that you are safe and free from injury. So you must stick to a few basic guidelines that will give you all the benefits of exercising, while keeping all dangers at bay.

Remember to always warm-up and stretch your muscles before and after a training course. This will save your body from aches and pains. Also, never start immediately after a meal. If you’ve had a really heavy meal, start exercising only after a gap of 3-4 hours. In case of a light snack, it is advisable to have a gap of 1-2 hours.

Clothes make a man, especially before you start exercising. Wear comfortable and loose clothes, that do not restrict your movement in any way. It is best to have two layers of clothes instead of one heavy dress. Shorts, top and tracksuit or leotard, tights and tracksuit are the best combinations. A headband is useful both for keeping your hair out of your eyes and for preventing perspiration from running into them (particularly if you wear contact lenses). Also, wear hand gloves to keep a firm grip on weights and to prevent blisters. You also need top pay attention to your footwear. Choose correct shoes, as there is a danger of your feet slipping if you wear incorrect footwear. It is desirable to wear training shoes.

Keep a bottle of salt and glucose handy. This would be of immense help if you feel faint or dizzy. Never exercise if you have any form of viral illness or have been advised rest or are on medication. After a long illness, consult your doctor before you resume your routine.

If you are on a strength-training programme, you need to keep in mind a few tips:

• Exercise till you feel the fatigue in the muscles.
• Exercise the muscle group that you have exercised in one session, only after 48-72 hours.
• Steadily increase the weight against which you are working. If you can do more than 15 repetitions of the given weight, it’s time to move on.
• After every six weeks of training with heavy weights, train with light weights doing different exercises. This ensures that joint stiffeners does not develop.
• Keep changing the order of your training.This helps to stock the muscles.
• Keep your schedule short and sweat not more than 45-60 minutes.
• Do not talk during a workout. Concentrate only on the exercises, so that you learn to do the exercises properly and avoid injury.
• Sip electrolyte water in between a workout. Do not gulp/guzzle water.
• Have a good diet plan, otherwise you may not see the benefits of exercise in spite of working out hard.
• Take adequate rest and get enough sleep, or else you may need to take forced breaks.
• Exercising with a friend or partner is always more motivating. Chances are that both of you will stick on the programme, be able to spot defects in the techniques and hence help each other in avoiding injuries.

A disciplined routine will keep you safe from injury and help you enjoy your exercise.