Contents:
- Medical Video: Preparing for Childbirth: Exercises for Circulation, Pain Relief and Strength
- Preparation before doing muscle strength training
- 1. Consult a doctor first
- 2. Choose the right shoes and clothes
- 3. Prepare your energy before exercise
- 4. Perform warm-up exercises
Medical Video: Preparing for Childbirth: Exercises for Circulation, Pain Relief and Strength
Maintaining the strength of bones and muscles is the most important thing to do with exercise, which is muscle strength training. You can choose endurance training, weight lifting, running, or pilometrics (jump training). However, before doing this type of exercise, you need to prepare several things.
Preparation before doing muscle strength training
Applying a healthy lifestyle makes you live longer because it reduces the risk of getting various chronic diseases. One of them is by doing muscle strength training. If you have a plan to do this exercise for the first time, note 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, you have rheumatic disease but are eager to do weight lifting, you need a doctor's direction regarding this exercise plan.
While for those of you who are healthy, medical examinations can certainly help detect medical problems at a very high risk you will have in the future.
This avoids you from heavy physical exercise that causes injury and can determine the type of strength training that is best and in accordance with your body's health. In addition, the doctor will also help you to make a sports schedule that suits your abilities.
2. Choose the right shoes and clothes
Not only strength training, what type of exercise should you consider which shoes and clothes you should use. Sports shoes that are inappropriate, too narrow, or worn down can cause injury and injury during exercise.
While clothes that are too narrow can also limit your body to follow some sports movements. Choose clothing material that can 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 depends on the purpose of your strength training. If exercise is used to lose weight, you may not eat before exercise. However, exercise can only be done within one hour.
More than that time, the body will become weak and certainly won't last long for exercise. Of course the results of exercise will not be optimal according to your wishes.
If you prioritize exercise performance, you can enjoy some foods before exercise such as yogurt, oatmeal, whole wheat bread, sweet potato, or quinoa. Also prepare fruit and vegetable juices to drink during breaks. Don't forget to keep your body fluids by drinking water.
4. Perform warm-up exercises
Don't get me wrong, warming up is an important part of muscle strength training. Warm up training is a preparation for muscles to do various kinds of movements and increase range of motion so that it can reduce the risk of injury and encourage you to train harder.
Some warm-up exercises before muscle strength training include:
- Hip circle, that is rotating the foot while lifting one foot a little from the top of the floor counted eight times. Do it repeatedly with changing legs.
- Arm circle, namely the movement of twisting both arms forward and back as much as 8 times the count.
- Squat,which is bending both knees while bending forward and placing both hands in front of the chest. Return to the upright position and repeat the movement.
