Training Tips.

If you preparing to take your life into your own hands, or even if you are a seasoned athlete, there are still areas of fitness that will be of benefit to you for future consideration.

Muscle Building

If your are trying to develop and enhance muscle growth, then it is worth knowing that when lifting weights, the 'lowering' stage of the exercise is the real muscle builder. The pushing stage involves exerting a high force, which is easier on the eccentric contraction (lengthening/stretching) than on the concentric contraction (shortening/bending). The lowering stage is often referred to as the negative stage, and if this is done slowly and controlled, then the muscle is doing more work than when it is performed quickly and uncontrolled. Be warned, the negatives will cause muscle soreness, so don't overdo them at first. (Fitnesslink, Aug 2000)

Abdominal Building

Given that stomach crunches are best for abdominal building, there is a reverse version, that will have the same effect, with less strain on the back. Laying on your back, with your palms flat on the floor, curl your hips towards you chest, and straighten again. without putting your feet on the floor. Done slowly, and controlled (see above article), this will place all the strain on the lower abdominal area. (Latimes.com Aug 2000)

Interval Training

Before you start interval training there are things to consider. The four main principles are distance, reps, intensity and rest, and it is unwise to perform this type of exercise more than three times a week. This type of training involves performing repeated exercises at set distances and times. This helps the body move at faster speeds, by training the nervous system to react quicker, increasing the hearts ability to pump blood and helping the cells to cope better with metabolism. A good example of interval training would be for a kickboxer to hit the bag for 15 one-minute intervals, with 1 minute of rest between bouts. (Davis et al, 1995)

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