Physical Preparation Of The Body

1150 WordsMar 17, 20175 Pages
Back Squat - 6 sets of 10, 8, 6, 4, 2 reps increasing weight every set. • Leg Extensions - 4 sets of 8, 6, 8, 6 reps alternating weight from light to heavy. • Weighted lunges - 3 sets of 10 reps, 5 per leg. • Jumping jacks for 1 minute to increase the heart rate. Pair with 15 burpees to cause the blood flow throughout the body. • Front squat - 3 sets of 10 reps at a much lighter weight than the back squats to help the endurance of the muscle. • Hamstring curls - 4 sets of 8-6-4-8 reps alternating weight as needed to maintain difficulty at moderate levels. • 25 abdominal crunches • 60 Russian twists 30 per side • 1 minute plank • 25 crunches • 1 minute plank • Finish the Exercise by stretching the hips, groin, hamstrings, and quadriceps.…show more content…
(McCall) It is important to be aware of chemical reactions such as this one so a proper workout schedule can be created to allow appropriate proportions of rest and high intensity exercise. Another chemical that is often misunderstood is testosterone. “Testosterone is responsible for muscle protein resynthesis and the repair of muscle proteins damaged by exercise, and plays a significant role in helping grow skeletal muscle”. (McCall) For this reason, increased amounts of testosterone in the body can lead to faster recovery times and larger muscles. Many competitive weightlifting communities have taken advantage of this chemical release. For example, “the Soviet weightlifting team was given testosterone as part of their training”. (“Weightlifting”) Another beneficial chemical effect of exercise is the release of serotonin in the body. “Some researchers suspect exercise alleviates chronic depression by increasing serotonin (the neurotransmitter targeted by antidepressants) or brain-derived neurotrophic factor (which supports the growth of neurons)”. (Weir) It is important to become an educated member of the active exercise community in every way focusing on the psychical aspect and on the chemical aspect, both equally important. Taking into account the physical and chemical affects of exercise, it is natural to look at the psychological effects also. Exercise has been proven to have positive effects on mood. For example, running can have an antidepressant
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