TRAINING

Training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.

A training session consists of 3 parts: warming-up, main exercising part and relaxing/stretching.

Warm-up phase prepares the body for the physical efforts to come: increases body temperature, blood supply of muscles and muscle metabolism, and decreases risk of injury when exercising. The length of the warm-up phase should be between 10 and 30 minutes, depending on what is planned for the main exercising part.
Main part of the training depends on the exercise plan and training goals.
Relaxation consists of the cool-down phase, when muscles are stretched and heart returns to resting frequency, sweating stops and breathing normalizes. Relaxation phase improves post-exercise recovery.

TRAINING BENEFITS

Positive effects of exercising:

Development of motor abilities (strength, speed, agility, quickness, coordination)
Development of functional capabilities (aerobic and anaerobic)
Quality of bones and connective tissue (tendons and ligaments)
Blood volume, blood supply and muscle size
Functioning of cardiovascular and respiratory systems
Improved metabolism
Immunity
Injury prevention and faster recovery post-injury
Better emotional stability and stress management
Improved overall fitness and reduction of fat tissue

MOVEMENT PHASES

Analyzing movement, we can differentiate positive (concentric) and negative (eccentric) phase. In the positive phase of movement we overcome resistance/weight, muscles are contracting while we expire. In the negative phase of the movement we ease up resistance, muscles are stretching while we inspire.

RUBBER CORDS EXERCISES

Rubber cord exercises are designed primarily for outdoor training. Main characteristic of these exercises is progressive resistance (resistance increases as the movement progresses towards its final position). Most practical aspect of rubber cords is the ability to dose the resistance without assistance by others, by moving closer or further away along the direction of resistance.

TRAINING TIPS

The movement needs to be technically correct and controlled in every phase.
Breathing – inspire in the negative (eccentric) phase and expire in the positive (concentric) phase of the movement.
Mind the posture – knees, back, abdomen, shoulders
Increase weight load gradually, avoid joint-lock positions
Exercise large muscle groups first (back, chest, legs), followed by small muscle groups (shoulders, biceps, triceps…)
Work on the whole body in a balanced way (biomechanical balance), instead of forcing selected muscle groups at the expense of others
Concentrate and mentally impact the effect of the exercise

Avoid big meal within 2-3 hours prior to the training session
Drink enough water (during the day and training)
Post-training recovery is as important as the training itself
After a while, change the exercises to change the movement habit of a muscle
Training with a partner is easier, more fun, more motivating and the benefit is mutual
Children, pregnant women and reconvalescents train based on the adapted exercise plan
If you are too tired, skip the training or have a more moderate session.

WAKE UP WITH MOTIVATION, GO TO BED WITH SATISFACTION