Table of contents:
- Preparation before doing muscle strength training
- 1. Consult a doctor first
- 2. Choose the appropriate shoes and clothes
- 3. Prepare your energy before exercise
- 4. Do warm-up exercises
Maintaining bone and muscle strength is mainly done with exercise, namely muscle strength training. You can choose from resistance training, weight lifting, running, or pilometrics (jumping training). However, before doing this type of exercise, you need to prepare a few things.
Preparation before doing muscle strength training
Adopting a healthy lifestyle makes you live longer because it reduces your risk of developing various chronic diseases. One of them is by doing muscle strength training. If you are planning to do this exercise for the first time, take note of these four important things:
1. Consult a doctor first
Consulting a doctor is very important before you start any sport. Especially if you have an illness. For example, if you have rheumatism but want to do weightlifting, you need a doctor's direction regarding this exercise plan.
Meanwhile, for those of you who are healthy, medical examinations can certainly help detect medical problems, the very risk you have in the future.
This avoids you from strenuous exercise that can lead to injury and can determine the type of strength training that is best suited for your body's health. In addition, the doctor will also help you to make an exercise schedule that suits your abilities.
2. Choose the appropriate shoes and clothes
It's not just strength training, any type of sport you should consider which shoes and clothes you should wear. Sports shoes that are not fit, are too narrow, or are worn underneath can cause injury and injury during sports.
While clothes that are too narrow can also limit your body from participating in some sports movements. Choose clothing materials that absorb sweat well and don't forget to bring a small towel to wipe the sweat.
3. Prepare your energy before exercise
Exercise will burn a lot of energy in your body, especially for strength training. However, this will depend on your goals for strength training. If exercise is used for weight loss, you may not eat before exercise. However, exercise can only be done within one hour.
More than that time, the body will be weak and of course it will not last long for sports. Of course the sports results will not be optimal according to your wishes.
If you prioritize exercise performance, you can enjoy some pre-workout foods such as yogurt, oatmeal, whole wheat bread, sweet potatoes, or quinoa. Also prepare fruit and vegetable juices to drink at recess. Don't forget to stay hydrated by drinking water.
4. Do warm-up exercises
Make no mistake, warming up is an important part of strength training. Warm-up exercises prepare your muscles to perform a variety of movements and increase your range of motion, which can reduce the risk of injury and encourage you to train harder.
Some warm-up exercises before muscle strength training include:
- Hip circle, namely rotating the leg while lifting one leg slightly from the floor for 8 counts. Do it repeatedly by changing legs.
- Arm circle, namely the rotating movement of the arms back and forth for 8 counts.
- Squat,that is, bending your knees while bending your body forward and placing your hands in front of your chest. Return to an upright position and repeat the movement.
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