10 commandments for a healthy workout

10 commandments for healthy training

Effective fitness training starts with the right preparation. To avoid injuries and ensure healthy and safe training, you should follow these 10 rules.

1. Consult a doctor

Health should always come first when it comes to getting in shape. Compare it to checking your car before taking part in a car race. A medical check-up is therefore essential before you start your fitness training.

2. Know the language

It's important to know the basic terms of training. A repetition is a single execution of an exercise (lifting and lowering the weight). A set consists of several repetitions that you perform multiple times. 8 to 12 repetitions per set are recommended.

3. Stick to the order

The training programme should work the larger muscle groups (legs, back, chest and shoulders) first and the smaller muscle groups (triceps and biceps) last. This is important to avoid injuries and to stabilise the body. Exercises for the larger muscle groups also activate the smaller muscles that are needed for heavier weights.

4. Use a spotter

A partner or a trainer can help you control the weight and give you motivation when you get tired. It's especially important to have someone spotting you for exercises where you press weights overhead.

5. Let the air flow

Many people make the mistake of holding their breath while performing exercises. This raises blood pressure and deprives the body of valuable oxygen that it needs for energy. Instead, keep breathing evenly: breathe out as you lift and breathe in as you lower.

6. Keep it smooth and controlled

Training too fast or constantly shifting your body as you lift causes the momentum of the weight to carry it upwards, which keeps your muscles from getting a complete workout. Working slowly isolates the muscles you want to work and reduces the risk of injury. It is recommended that you take 2 seconds to lift a weight and four seconds to lower it.

7. The right time between exercises

After each set, your muscles need a chance to recover before the next lift. Rest for 60 to 90 seconds, but keep an eye on the clock. Waiting too long gives your muscles time to cool down, while starting a set too soon doesn't allow them to do their job properly.

8. Pay attention to pain

Muscle soreness during or after a training session is normal; it means you are clearly making progress. Contracting a muscle beyond its limits causes a build-up of waste products and other acids inside. Experiencing this burning sensation means your muscles are getting value for your money. If you feel a muscle cramping, stop and gently stretch the muscle until the cramp eases. Finally, if you feel a sharp, persistent pain during training that lasts for several days, stop training and see a doctor.

9. Take a day off between training sessions

Muscles don't grow in the gym – they grow while you're sitting at home in front of the TV. Training lets your muscles know what you expect of them. After that, they need time to repair themselves for the next session. This muscle rebuilding takes place when the muscles are left to rest for at least 48 hours. To make sure you give your body enough time to grow, schedule your training sessions every other day.

10. Monitor your progress

Keeping a record of your training is just as important for your future as keeping track of your expenses.

The fastest way to see results is to challenge your muscles in every training session. But you will never achieve this if you can't remember how hard you worked the session before. Write down every detail of every training session (how much weight, how many sets and reps, etc.) and refer to it before your next session. If spreadsheets aren't your style, buy yourself a training log book.