2 pages/≈1100 words
Health, Medicine, Nursing
Discussing Training And Bodybuilding Health Recommendations (Coursework Sample)
DISCUSSING TRAINING AND BODYBUILDING HEALTH RECOMMENDATIONS.source..
Training and Bodybuilding
Bodybuilding is evident in history through ancient plenty writings. Many people started adapting it in the early 1970s after the release of a movie’ pumping iron’ by Arnold Swarzennegger (Brumitt and Cuddeford 53). In 1990 the number of women enrolling in body building increased. Today, influential health programs and increased health awareness has made many adopt a healthy lifestyle through weight training. In the US, one in five women engage in weight training due behavioral and modernized lifestyles (Gregory and Travis 347). The modernized exercises especially which invest in weight are being embraced as the most influential for lifelong physical makeup and functionality. Weight training is a bodybuilding strategy that uses force or muscular resistance for the purpose of strengthening the body. The basic principles, the importance of weight training and how to start training are crucial topics in bodybuilding ie. (Gregory and Travis 354).
Basic Concepts of Weight Training
The manipulation of the center of gravity by opposing resulting force through contractions ensures that, the equipments and muscles that are specified for certain types of motion are synthesized to bodybuilding (Helms and Eric108). This is only achievable through continuous repetitions, sets of action and weights to produce force after exposure to gravity. The outcomes are desired changes in the body especially size and endurance, this is subject to the aims of individual carrying out the exercise. This increases the muscles and flexibility.
This is crucial to athletes due to muscle fatigues caused by insufficient oxygen. Through Valsava maneuver, a load is placed on the spine which results to spine stabilization. A condition that initiates the abdominal wall to contract independently without any lung ventilation. The ability to be anaerobic enduring ensures physical fitness i.e. (Tajrobehkar and Bahar 378)
Weight training requires the trainee to stay dehydrated especially in hot environs or for people above the age of 65.the lowest amount of fluid intake should not be lower than 1400 ml per 15 minutes while exercising. To determine the amount of fluids lost, appropriate weight measurements should be taken before and after the exercise session (Tajrobehkar and Bahar 379). The difference will result in the recommended amount of water intake during exercises.
A lot of proteins intakes are recommended for bodybuilding. Proteins rebuild and repair worn out body parts. They form the building blocks for the body. Moderate amounts of carbohydrates should be included because they are broken down metabolically in the exercises. They produce energy which ensures restoration and revival of the exercising activity. A huge meal is discouraged and after 60minutes of exercise and training i.e. (Brumitt and Cuddeford 58).
Basic Weight Training Principles
Learning proper techniques. It is advisable the use of a professional. The best starts-up activities are outlined in regard to individual’s interest and weight. The need to exercise the target muscle that conforms to the subject requirements is of paramount importance i.e. (Helms and Eric 95)
Warm up-cold muscles. These are more prone to injuries due to impulse and intensive fatigue on the muscles. One is able to lift more after the exercise.
Work on a single set of repetitions. A different set of repetitions does not necessarily mean strengthening the muscles. A continuous set of 12 is more effective with the conforming load.
Use of proper weight. The weight with greater impulse force will result in injury. One should ensure that muscles are tired for consecutive 12-15 minutes.
Start slowly. New trainees should start with small weights to allow interactions of muscles and adaptations. As their body becomes more exposed, they become more tolerant and keep gradually changing from a lower level to a higher one.
Taking enough time to rest. It allows the tired muscles to relax and recover. To prevent tiring certain muscles, it is advisable to choose which muscles preferably 2-3 times a week or a daily session targeted for specific muscles only.
Importance of Weight Training
Strong and healthy bones. After the age of 30 many people lose a negligible amount of bone density annually. Women are more prone to high chances of lower bone density especially after menopause.
Immunity. Diabetes mellitus is likely to be controlled because of adequate body metabolism which utilizes glucose. The activity also uses the body fat and this greatly lowers the cholesterol levels hence a healthy heart.
Strength and endurance. An athlete is likely to run with the same speed, but with low capacity leg strength. This increases the efficiency by improving balance and reduces risk of falling...
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