Build muscle with strengthening exercises

I hope that you have all been enjoying the stretching and are now ready to add the next component of the exercise programme: strengthening.

Remember to always have a water bottle with you. Adequate hydration is very important. You can recognise dehydration if you start feeling general fatigue, muscle fatigue, heat intolerance, light-headedness, headaches, and have low volumes of dark yellow urine.

General strength training improves muscle strength. Strength training uses either the body’s own weight or resistance provided by weights.

It is advisable to start with one, or two sets of eight repitions and gradually increase as you become stronger. Do not do more than 3 sets of 20 reps. Breathe out as you lift and breathe in as you lower. Stop if you feel any pain.

If you have exercised at the proper intensity, you should feel energised and not exhausted. Some muscle soreness is natural with a new activity, but it should not last long. If it does persist consult with your physiotherapist.

Four signs that you worked too hard:

1. You are unable to recover from your workout throughout the day, either because you are tired or sore.

2. You experience persistent aches and pains.

3 .Your pulse does not drop below 100 beats per minute by the end of the exercise routine.

4 .You lack interest the following day to work out because of pain from the previous day.

Five signs that you are working hard enough:

1. You feel energised and a little hungry after your workout.

2 .You’re sweating.

3. Your heart rate and breathing are  noticeably faster than usual.

4. You can feel your mood lift.

 5. You want to keep on going because you are not bored or stressed.

Written by Nicole Redman

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