absolute Fitness Tip #5

Try to ensure that your stretching and flexibility element of your exercise routine is always included and never overlooked. This is really important to maintain supple muscles, release tension in tired and sore muscles. It also greatly influences the risk of preventing injury, and improves and maintains good posture.

Too many people ignore this element, and think it will be ok - until it bites them in the rear one day!

All it takes is a few minutes, literally. There are many views and arguments as to when and how often you should stretch when exercising, however, there is a common consensus that believe you should only really need to ensure you stretch post workout.

Pre-stretches tend to stop the flow of the workout, and often tend to work against the reason for a 'warm-up' in the first place, as when you stop to stretch, you go cold again, and therefore end up stretching colder muscles.

absolute fitness believe that safe training can be enforced by gradually increasing your warm up not only in intensity, but also through your range of motion through the exercise you do. This will allow dynamic stretching and flexibility to occur. If you are planning to complete a resistance based workout, then ideally, your pre-workout routine should be a gentle set with easy weights of all the major mascle groups, steadily, allowing a gradual increase in the range of motion in each joint being used. This is enough of a warm up/pre-stretch routine.

It is more important if anything, to stretch at the end of your workout when all other goals have been achieved. When stretching, aim to hold these developmental stretches for around 30 seconds or just over, and to the point of mild tension or discomfort. This time frame allows your muscle reflexes to switch off, allowing the muscles to relax into the stretch. Aim to complete at least one or two stretches per main muscle worked in your training programme.

You will find you feel so much better for doing this at the end of your session, less sore after, and are more agile in your following workouts!..

If you have access to a Power Plate, then try stretching using this superb piece of kit - this will provide even better results and just feels great when you are trying to relax at the end of another tough workout!

As always, Work Hard - but, Train Harder!

Stay safe, and happy training!

absolute Fitness Tip #4

When performing resistance training try to ensure you focus on correct form. If you are unable to use proper, safe form when performing an exercise then you probably are using weights that are too heavy. Always choose a size that allows you to train with correct form - this way you will always train the correct muscles in the right way.

In order to maximise the training benefits, concentrate on the muscle(s) you are working during a specific exercise and don't allow your other muscle groups to assist with the exercise, focusing purely on your form, and the muscle itself, will provide a greater training effect.

When performing multiple sets of resistance work, how long you rest between sets is important. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, sculpted muscles the rest time should be shorter.

The frequency of your strength training depends on whether your goals are to get bigger and stronger (less often) or whether you want to get leaner and more defined muscles (more often).

Inorder to get real results from your strength training, try the periodization technique which progresses you every week over a 4-week timeframe. Try a plan of starting with lighter weights and more reps, and each week increasing the weight size appropriately and decreasing the number of reps until you hit the desired repetition range. Once you reach your rep and set range goal, and the weight you lift becomes confortable, then you would up the weight and repeat the process. Every 8-10 weeks, you should be looking to have a week actiove rest, followed by a re-design of your programme to bring in new and varied exercises.

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As always, have fun, and enjoy your training!..