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(Stolen from James A. Peterson, PhD and Cedric X.
Bryant, PhD
1992 Daily Planner and Training Diary)
- Research suggests that all other factors being equal, every hour you
exercise extends your life by approximately two hours.
- Exercising more frequently that five days per week is
associated with an increased injury risk.
- Muscles should not be trained in isolation; if the muscles on one
side of a joint are exercised, then the muscles on the opposite side
of the joint must also be trained.
- When a muscle group is disproportionately stronger than its
antagonist, the latter is predisposed to injury.
- Water is the most essential of all nutrients inasmuch as it takes
priority over all others in the need for a constant and uninterrupted
supply.
- Replacing fluids after exercise requires a deliberate effort because
your thirst is quenched before body water is replaced fully and
because intense exercise blunts the sensation of thirst.
- Ensuring adequate fluid intake is one of the key elements of
avoiding risk of heat stress.
- Consuming generous amounts of fluid during exercise in the heat can
extend endurance time while keeping the body temperature at lower
levels.
- Thirst is not the true indicator of your body's need for fluids;
when exercising the three key factors to sensible strength training
are safety, effectiveness and efficiency.
- Stretching exercises are best (in terms of safety and effectiveness)
when performed after the body is warmed up.
- Strength training is based on the overload principle in which the
muscle is required to perform more work than it is accustomed to
handling.
- Well-conditioned muscles reduce your risk of injury, increase your
physical capacity and enhance your personal appearance.
- When a muscle is stressed beyond its normal demands, it reacts to
that stress. If the stress is within reasonable limits, the muscle
adapts to that stress; if the stress is excessive, an injury can
occur.
- When a muscle is stressed beyond its normal demands, a certain
amount of time is required for the tissues to recover and undergo
positive changes.
- Momentum is involved in virtually all strength training exercises:
the faster the movement, the greater the momentum.
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