As you prepare to design your own strength-training program, you should keep several guidelines in mind. Discuss five guidelines

Answer 1

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1 . Select exercises that will involve all major muscle groups: chest, shoulders, back, legs, arms, hips, and trunk.
2 . Select exercises that will strengthen the core. Use controlled movements and start with light to moderate resistances.
3 . Never lift weights alone. Always have someone work out with you in case you need a spotter or help with an injury. When you use free weights, one to two spotters are recommended for certain exercises (e.g., bench press, squats, and overhead press).
4 . Prior to lifting weights, warm up properly by performing a light- to moderate-intensity aerobic activity (five to seven minutes) and some gentle stretches for a few minutes.
5 . Use proper lifting technique for each exercise. The correct lifting technique will involve only those muscles and joints intended for a specific exercise. Involving other muscles and joints to "cheat" during the exercise to complete a repetition or to be able to lift a greater resistance decreases the long term effectiveness of the exercise and can lead to injury (such as arching the back during the push-up, squat, or bench press exercises). Proper lifting technique also implies performing the exercises in a controlled manner and throughout the entire range of motion. Perform each repetition in a rhythmic manner and at a moderate speed. Avoid fast and jerky movements, and do not throw the entire body into the lifting motion. Do not arch the back when lifting a weight.