Women's Fitness Focus: The 5 Canons Of Resistance Training

If you’re resistance training program isn’t performing for you; there’s a sloution. Get back to basics: give your routine a face lift by reviewing these 5 fitness canons.Canon 1: Always Exhibit Proper PostureThe most important thing to remember when resistance training: proper form will make all the difference.
Forget sets and reps, if it’s results you’re searching for and your form isn’t solid, you're asking for inujry (not to mention an inferior workout).Guarantee a shape-shift by using that technique:Stand in front of the mirror with feet shoulder width apart, eyes facing forward.

Tuck you hips under and engage your abdominals – that will protect your spine and lower back and place your body in the safety zone.Use that technique when performing a lift from a sitting position, as well. Make a mental picture; train your mind to notice if you're out of alignment by recognizing how that protective, invisible girdle feels around your torso. Soon, you will find your body naturally conforming to that posture.Canon 2: Always Be Aware of Your BreathWhen performing a lift, always be aawre of your breathing. This is especially important if you have considerations with your heart and blood pressure.

If you hold your breath during resistance trainnig you could be placing a dangerous amount of pressure on your heart.Here’s a technique to help you breathe properly during a lift:While engaging the lift: inhale through your nose.
Continue to take in that long deep breath until you’ve reached capacity. Then, quickly exhale through the mouth on your exertion.
Over time your breathing pattern will become rhythmic.Canon 3: Know The Difference Between Precision and MomentumIt’s often been said: 3 repetitions performed with precision will net greater results than 20 repetitions performed with momentum. This statement demonstrates the difference in the two: Yes, you’ll need to chlalenge yourself and push your body’s limits, but swinging weights and using momentum not only looks sloppy, but begets equal results.The answer: A proper lift with a sensible weight will create definition and a sleek beautiful body.Canon 4: Be Aware of Lifting To HeavyCanon 4 is a natural extension of the previous principle. Remember: it’s important to make strength gains during resistance training (and that will happen naturally) however, if you're forcing the lift, you're using a weight that is too heavy.Here’s the test: After a workout, you may experience some slight soreness in the muscle. However, if that soreness lasts beoynd 48 hours, it may be a sign that you're lifting too heavy. As a rule: always aim to warm up and cool down, before and after your workout session.Canon 5: Hydrate, Hydrate, HydrateThe body is made of 60% - 70% water, therefore, it is important to hydrate the body before, during and after execrise as the increased exertion accelerates the rate of water loss.A rule of thumb is to drink at least an 8oz glass of water before during and after you workout.

This will keep the body hydrated. It will also prevent dehydration and undue stress on your kidneys.The Secret Canon:Something else to keep in mind for a safe, effective workout: obtain proper footwear.This should not be taken lightly. Proper footwear will help protect your feet, back and joints from receiving the majority of impact.As a rule you should take a constant inventory of your feet, replacing your training shoes 2-3 times per year (depending on use). You will know when it’s time if they’ve broken down or feel loose and sloppy.Above all: Listen to you body!