Weight Training Principles (1 of 4)

Three Important Basic Principles of Weight Training

1. Specificity – The development of muscular fitness is specific to the muscle group being exercised and the objective of the exercise program. This means that to increase your fitness level and performance you must exercise the muscle groups that are involved in the activity.
2. Overload – To promote strength and endurance gains, a muscle group must be exercised at greater than normal workloads.
3. Progressive Resistance – Throughout the weight-training program, you must periodically increase the workload to continue overloading the muscles being worked.

Weight Training Proper Breathing Techniques

1. Do not hold your breath throughout the entire exercise. It can s the flow of oxygen and blood to your brain and cause you to pass out.
2. Breathe both in and out through your nose and mouth. By breathing only through your nose, you may not get enough oxygen.
3. Inhale during the beginning of the lift, momentarily hold your breath during the most difficult part, and then exhale as you finish the lift. When doing a bench press, for example, inhale as you lower the weight to your chest, momentarily hold your breath as you begin to press the weight up, and then exhale during the latter part of the movement.

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