Strength Training with MORPH FITNESS

One of the passions of MORPH FITNESS. All too often you see people in gyms lifting free weights and fixed weights totally incorrectly. Some lift weights that are too heavy, jerking their bodies back and forward unnecessarily, using the wrong technique. Others simply lift weights that are much too light for them.

Such mistakes can cause untold injuries by putting great strains on bones, ligaments and tendons, which can lead to irreparable damage or simply have no benefit whatsoever. Let MORPH FITNESS design a programme for you that will not only give you the results you want but that will also allow you to carry out the movement with the correct technique and in the safest possible way. This will reduce the chance of injury to an absolute minimum. All the programmes will be written around your requirements, either for home works-outs, body weight work-outs or using equipment at your local gym.

You can improve your appearance, strength, muscle to fat ratio by adding strength training to your gym routine.

Some Benefits of Strength Training

  • Improves metabolism.
  • Tones and shapes muscles.
  • Improves body image.
  • Enhances work/sport performance.
  • Increases bone density.
  • Positive changes in blood cholesterol.
  • Improves glucose tolerance and insulin sensitivity.
  • Improves strength, balance and functional ability in older adults.

Some Tips to Get You Started:

  • Always warm up prior to your Strength Training session. Do at least 5 to 10 minutes of any aerobic activity at a light intensity.
  • After your warm up stretch the major muscles you will train. Stretching increases muscle flexibility and range of motion, and decreases risk of injury. Stretch after your warm up, between sets, and during the cool down period.
  • For each muscle group also do one warm up set with a light weight. Then perform one to three sets of 10 to 12 reps each of the exercises for that muscle group.
  • Rest a minimum of 30 seconds between sets. (This is a good time to stretch the muscles you are working.)
  • During the first week of starting an exercise programme, keep it light. Work on technique and good body mechanics. Start out using the lightest weights or even no weights, and slowly increase to heavier weights.
  • Maintain good body mechanics using a complete range of motion, move slowly and with control, breathe and maintain good posture.
  • Listen to your body. The old saying "no pain no gain" does not apply. You may be tired when beginning a strength training programme and have muscle soreness ... but you should not be in pain.
  • The MINIMUM amount of strength training recommended by the American College of Sports Medicine is 8 to 12 repetitions of 8 to 10 exercises, at a moderate intensity, two days a week.
  • You should allow your muscles to rest 48 hours or more before your next strength session. If you alternate muscle groups, strength training can be done daily.
  • After your workout finish off with a cool down period. Cool down using an aerobic activity for 5–10 minutes at a low intensity level. Then stretch all the muscles used during your workout.

So why not let MORPH FITNESS design a programme that will suit your goals?


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