Strength Training Principles

Suggestions

Don't strain. Riase or move weights with slow, controlled movements.
Always maintain a slight flexion (bend in yoru elbows or knees). Extending toof ar wears on youro joints and strains your ligaments.
Exhale during the hard part. When lifting or pushing, blow out. When lowering or releasing, breathe in.
Try not to grip tightly -- it may raise your blood pressure.
Try to keep your rest periods between each exercise as brief as possible unless otherwise directed by your health care team.

Both strength training and aerobic conditioning should be part of your personal fitness program; one cannot replace the other. In terms of appearance, strength training will lift and tone the muscles, while aerobic conditioning will decrease the fat and strengthen your heart muscle.

Things to remember about your strength training program

Develop a balanced program
There should be balance in your program, making sure not to overdevelop one muscle group while neglecting the opposite muscle group. An imbalance of muscle development adds to the chance of injury to the weaker muscle group.

Do strength training last in your workout
During a workout session aerobic conditioning should be done before strength training. The proper sequence of exercises is:

four to five minute warm-up
stretching
aerobic conditioning
cool-down
strength training
stretching

Exercise large muscle groups (e.g. legs, chest, back) before small muscle groups (e.g. arms, abdominals).

Let your body adapt to strength training
Do one set of exercises the right way you learned from your health care team. Rest between sets. Do as many sets as your health care team recommends. If you are new to strength training, limit your intensity until your body has time to adapt.

Work a muscle group every other day
You should work a muscle group through strength training every other day to allow the muscles to recover. Most programs will be designed so you do strength training three times a week with one day between workouts.

Use slow and controlled movements
Raise or move weights with slow controlled movements and do not develop momentum (go faster). Momentum doesn't develop strength, but it does put a lot of unnecessary stress on tendons, which can cause injury. (Lift for two seconds, lower for four seconds.)

Use proper form to avoid injury
Ask your health care team for directions. There is greater chance of injury if you don't use the right form.

Be sure to breathe during exercise
You should exhale during the hard part of the exercise (when lifting or pushing), inhale during the easy part. Holding your breath while strength training may cause dizziness or other complications.