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Training Techniques
This section looks at the basic knowledge that you will need to train effectively and safely which in turn will help you maximise your progress when combined with a personalised diet. Follow the training principles below:
Your health is very important when it comes to selecting a training programme and it is important to get yourself checked by a GP before you commence ANY training program to ensure it is safe to do so and to esnure any program is suitable for you. It is free to book a medical check for this reason with your GP and this is the first step in your quest to achieve your goals. Ask your GP if there is any restrictions you should be aware of.
Always be aware of health and safety in your training area and use common sense. If you are training at a public gym then familiarise yourself with any safety procedures they may have.
It is important to follow a training programme that is designed for you, personalised to your physique, ability and goals. This will help to ensure you train safely and maximise your progress. Please see the fitness.uk.net Training Programmes page to see how we personalise a programme to a client.
Follow a personalised nutrition plan which has been designed specifically to your goals. This is essential in achieving your goals. As a general rule intake some simple carbohydrates 45 minutes before training and consume a protein and carbohydrate within 45 minutes of finishing training. See our fitness.uk.net diets page for information on how we personalise our diets for our clients and the Diet & Nutrition section for more information in this area.
When you are training it is very important to stay focused on training and to visualise your goals. If you like to go to the gym to socialise then get your work out done first and then socialise after. Try and master mind muscle connection - this is a technique that bodybuilders have created over the years which basically means getting your mind tuned in to the muscle group you are working in the gym. To master the technique you must shut out everything when performing your sets and repetitions and focus entirely on the muscle group you are working, ensuring that maximum stress is placed on those muscles whilst you are working.
Always warm up by doing 5-10 minutes light cardio work. Before you start to use any free weights or resistance machines you should perform 5-10 minutes light cardiovascular work to raise your core body temperature. This will help warm up your muscles for the work ahead and raises your heart rate.
The best time to stretch is after you have warmed up and performed a few sets. This will ensure your muscle fibres are warm. If you stretch from cold you risk injuring yourself.
Exercises are the specific activity you are performing. Sets are a unit of reps. Reps (short for repetitions) means 1 full repetition of the exercise. For example an exercise commonly used to train chest is the Barbell Bench Press. A typical workout using this work out would be 3 sets of 10 reps. This means that when you perform 10 reps you have completed 1 set so you would do this 3 times.
When you perform your reps always be aware of the speed and range of movement you are using. Use our Training Guide section to see range of movement for specific exercises. As a general rule, the speed of the repetition should be 2 seconds on the effort phase and 3 seconds on the return phase.
Always use a weight which you can handle safely and control. Using an incorrect weight will hinder progress and can cause injury. Always use a weight suited to your ability and goal. To calculate how much weight you should be using to start with you should use 1RM testing - this is the maximum weight you can lift on a particular exercise for 1 rep. It is known as power maximum testing. To do this begin by lifting a weight or using a resistance for 1 rep in comfort. Then add more weight in stages after each single repetition until you reach a point of relative failure. The relative failure point is the maximum weight you can lift in STRICT style and is known as you 1RM. Use this as a guide on how much weight to use for your goals.
There are a variety of grips that you will use whilst training. Learn each grip so that you can perform the exercise correctly. Use the Training Guide section for information on what grips to use for specific exercises.
Always use perfect technique. Train for your specific goal, not for your ego! NEVER sacrifice technique for excess weight. Your progress will be far quicker if you concentrate on strict form and on working the correct muscles for the exercise.
Learn how to control your breathing whilst exercising. This is best demonstrated by your fitness instructor as there are different techniques you can use. In general for beginner and intermediate trainers you should exhale on the effort phase of the exercise you are performing and inhale off the effort of the exercise.
Leave adequate rest in-between sets depending on your goals. This needs to be specific to you and your goals, but as a general guide you should leave about one and a half minutes in-between sets to rest. Use this time to sip water and stretch the muscle group you are training. Do not speak to other trainers if you can help it during this time as this will distract you from your workout.
It is advisable to perform cardiovascular work whatever your goals. This helps to keep your heart and lungs strong and increases stamina as well as burning calories and raising your metabolic rate. Perform cardio either first thing in the morning on an empty stomach or after your workout. As a general rule for people performing cardiovascular work to reduce bodyweight then you should either exercise first thing in the morning or after your workout. This is because at these times your glycogen stores will be lower and so your body will more readily utilise body fat stores as an energy source.
Always cool down after training using cardiovascular machines. This is important as it allows your heart rate to reduce gradually which is safer for your body. As a general rule perform at least a 5 minute cool down after performing cardiovascular exercise for 30 minutes. To cool down slow the rate of exercise gradually starting with 75% of the effort you were using just before the cool down then reducing every minute by about 10-15% every minute.
Drink plenty of water whilst exercising. It is very important to drink water whilst exercising to keep yourself hydrated. To see exactly why water is so beneficial click here for information in the Diet Principles section.
Rest is an integral part of your training programme and you must ensure that you leave enough rest in-between training days to let your muscles recover and grow. As a general rule leave at least one rest day between each session and train with weights or resistance machines no more than three times a week. When you have mastered the principles we have looked at here and your training has progressed then please see our Advanced Training Techniques section
Please click here to return to the Training Section:
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