TRAINING ORGANISATION.

This section was developed further to the many mails I receive concerning training organisation for beginners. I will first address those who have never done any bodybuilding: INITIATION Before moving on to a more active phase: BEGINNERS IMPORTANT Irrespective of your training level, your profession, your age or your sex, your session must always include: WARMING UP The body needs to get up steam in order to be able to work properly. Warming up stimulates the breathing, due to the increased muscle requirement for oxygen. Oxygen will be carried by the blood due to the faster heart beat. In addition, dilatation of the blood vessels (vasodilation) improves the irrigation of the muscular system. The blood pressure increases. The joints become more flexible. You can divide the warming up phase into two parts: CARDIO-TRAINING (cycling, running, rowing) GYM EXERCISES Warming up must not be too energetic and must last 15 to 20 minutes. WORK PLATFORM We are in the training session as such. It is carried out according to your own objectives. The duration depends on your level of training, the intensity of the work, the activity itself, your age, your sex, the time of the season, etc. The STRETCHING part will make the transition to the cooling down phase. COOLING DOWN At the start of the session, the body had used up a lot of oxygen which it must now recover. This may last several hours. The blood pressure drops and the heart beat slows down. This phase is as important as the two others, you must not stop a training session suddenly. The body and the brain need these privileged moments after a physical effort. Never smoke at the end of your training sessions, the heart needs as much oxygen as possible to recover from the stresses it has just suffered. Read also: Recuperation time. Diagram of a bodybuilding training session.