Body Building and How to Avoid Injuries
Body building along with fitness modeling is starting to become more and more prevalent. To attain the required goals demands determination and consistent progress. Many people are suffering a lot of injuries more then ever as a result of this.
Bodybuilding involves regular stimulation of the body's muscles to promote muscle increase in size. However, in order to get those steady gains and regular growth we also have to stimulate healthy adaptation of the body's tendons, ligaments and nerves.
Ligaments and tendons can easily be torn as they are very rigid and not very flexible. Working on them more gradually will allow them to adapt and therefore prevent damage.
The pre-workout stretching routine is an important part of the adaptation plan. This aspect must not be left out if you are to avoid tearing. In order to adapt and stretch efficiently, each body position and each muscle group that is worked out must be stretched for about 30 seconds at least.
As well as a stretching regime, a very light pre-workout aerobic routine such as running on a machine or rowing on a machine is a good way to initiate blood flow to the muscles and tendons. This will increase the inflow of nutrients and oxygen to the muscles and tendons and gets them ready for a workout.
Having the help of a training or spot partner or assistant on hand will help with the workout program and can also reduce the risk of injury This training partner, can help in lifting the weights when no more repetitions can be performed. This can help reduce the risk of over straining the muscles and assists in helping to prevent overstraining the muscles and tendons due to the weights pulling the muscles beyond the normal total range of movement.
The time between sets or exercises is of much debate. It is debated whether longer will reduce the risk of injury. The main problem with this is that we still have the need to stimulate the muscles and spending 90 to 120 seconds between sets appears to be an optimal amount of time.
The post workout routine is also an important point to focus upon in injury prevention. This is a valuable period of time in which to do your stretching regime.
During the recovery time, muscles, ligaments and tendons require optimal amounts of protein, glucose and nutrients to recover and adapt to the workouts. It is during this time when muscle hypertrophy and increases in size occur. The inflow of nutrients to the ligaments and tendons which will also increase their strength of them over the long term and reduce the chances of damage and injury.
It is no great surprise more and more people are starting to take up bodybuilding and doing weight training as we are bombarded by pictures and films of fit healthy looking people. As many more people take up the sport then there is a rising incidence of injury. Keeping to advice in this article should assist you to reduce the risk of injury. - 17274
Bodybuilding involves regular stimulation of the body's muscles to promote muscle increase in size. However, in order to get those steady gains and regular growth we also have to stimulate healthy adaptation of the body's tendons, ligaments and nerves.
Ligaments and tendons can easily be torn as they are very rigid and not very flexible. Working on them more gradually will allow them to adapt and therefore prevent damage.
The pre-workout stretching routine is an important part of the adaptation plan. This aspect must not be left out if you are to avoid tearing. In order to adapt and stretch efficiently, each body position and each muscle group that is worked out must be stretched for about 30 seconds at least.
As well as a stretching regime, a very light pre-workout aerobic routine such as running on a machine or rowing on a machine is a good way to initiate blood flow to the muscles and tendons. This will increase the inflow of nutrients and oxygen to the muscles and tendons and gets them ready for a workout.
Having the help of a training or spot partner or assistant on hand will help with the workout program and can also reduce the risk of injury This training partner, can help in lifting the weights when no more repetitions can be performed. This can help reduce the risk of over straining the muscles and assists in helping to prevent overstraining the muscles and tendons due to the weights pulling the muscles beyond the normal total range of movement.
The time between sets or exercises is of much debate. It is debated whether longer will reduce the risk of injury. The main problem with this is that we still have the need to stimulate the muscles and spending 90 to 120 seconds between sets appears to be an optimal amount of time.
The post workout routine is also an important point to focus upon in injury prevention. This is a valuable period of time in which to do your stretching regime.
During the recovery time, muscles, ligaments and tendons require optimal amounts of protein, glucose and nutrients to recover and adapt to the workouts. It is during this time when muscle hypertrophy and increases in size occur. The inflow of nutrients to the ligaments and tendons which will also increase their strength of them over the long term and reduce the chances of damage and injury.
It is no great surprise more and more people are starting to take up bodybuilding and doing weight training as we are bombarded by pictures and films of fit healthy looking people. As many more people take up the sport then there is a rising incidence of injury. Keeping to advice in this article should assist you to reduce the risk of injury. - 17274
About the Author:
Mike writes articles about the Vince Delmonte program which you can read about in more detail in his new Vince Delmonte review which looks at body building and nutrition in more detail.
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