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Intensity, volume, or frequency being high, one of
the others being medium, and the other being low.
One example of this training strategy can be found
in the following chart. |
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These
variables are important because they are all
mutually conflicting, as the muscle only has so much
strength and endurance, and takes time to recover
due to
microtrauma.
Increasing one by any significant amount
necessitates the decrease of the other two.
increasing weight means a reduction of reps, and
will require more recovery time and therefore fewer
workouts per week.
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Trying
to push too much intensity, volume and frequency
will result in overtraining,
and eventually lead to injury and other health
issues such as chronic soreness and general
lethargy, illness or
even acute trauma such as
avulsion fractures. A high-medium-low formula
can be used to avoid overtraining. |
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Strength training can be a safe form of exercising, however each
category has it advantages as well as disadvantages. Weight
training can be one of the safest forms of exercise, especially
when the movements are performed correctly. However, as with any
form of exercise, improper execution can result in injury. When
the trainee becomes fatigued, technique can break down. For
example, the allows heavy weights to be lifted with correct
technique. If the lower back fatigues and is allowed to round,
the resulting uneven spinal loading can cause disk compression
injuries.
An
exercise should be halted if marked or sudden pain is felt, to
prevent further injury. However, not all discomfort indicates
injury. Weight training exercises are brief but very intense,
and many people are unaccustomed to this level of effort. The
expression "no pain, no gain" refers to the discomfort expected
from such vigorous effort. It does not suggest ignoring the more
severe pain that comes from injury.
Discomfort can arise from other factors. Individuals who perform
large numbers of repetitions, sets and exercises for each muscle
group may experience lactic acid build-up in their muscles,
which, contrary to popular belief, is not the cause of the
harmless burning sensation in the muscles. These individuals may
also experience a swelling sensation in their muscles from
increased blood flow , which is also harmless.
Beginners
are advised to build up slowly to a weight training program.
Untrained individuals may have some muscles that are
comparatively stronger than others. An injury can result if, in
a particular exercise, the primary muscle is stronger than its
stabilising muscles. Building up slowly allows muscles time to
develop appropriate strengths relative to each other. This can
also help to minimise delayed onset muscle soreness. A sudden
start to an intense program can cause significant muscular
soreness. Unexercised muscles contain cross-linkages that are
torn during intense exercise.
Weight trainers commonly spend 5 to 20 minutes warming up their
muscles with aerobic exercise before starting a workout. They
also stretch muscles after they have been exercised. The
exercises are performed at a steady pace, taking at least two to
four seconds to lift and lower the weight, to avoid jerks that
can damage muscles and joints.Exercises where a barbell is held
above the body, such as the squat or the bench press,
are normally performed inside a squat cage, which can catch the
bar, or in the presence of one or more spotters, who can safely
re-rack the barbell at the end of the set if the weight trainer
is unable to do so.Anyone beginning an intensive physical
training program is typically advised to consult a physician,
because of possible undetected heart or other conditions for
which such activity is contraindicated.
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