![]() American College of Sports Medicine Joint Position Statement. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. doi:10.1007/s4027-xĭupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. Warm-up strategies for sport and exercise: Mechanisms and applications. ![]() McGowan CJ, Pyne DB, Thompson KG, Rattray B. Effects of rest intervals and training loads on metabolic stress and muscle hypertrophy. Progression models in resistance training for healthy adults. It's also important to eat well and keep the fluid intake appropriate for the exercise and conditions.Īmerican College of Sports Medicine position stand. See a doctor or therapist as soon as possible if it persists. If you feel pain in any movement, don't do it. These are important for your continued health and progress. The squat and deadlift can be very taxing, so be careful not to lift too heavy for a start. Just try not to alter the program detail, the reps, and sets, if you can help it. Miss a session if you need to or just aren't feeling your best. If you rebound quickly, try gradually adding more weight to your plan. ![]() If you are really sore, take another rest day and avoid increasing the weight. Track how you are feeling with increasing weight, including days afterward.That’s why it’s very important to start slowly and build gradually. It takes some skill to judge the point at which overload-increasingly heavier weight, or adding more sets or reps-is building capacity yet not making you too sore, ill or fatigued to continue. The basis of strength and conditioning is progressive overload.
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