Why and How to Build Muscle – For the Combat Athlete:
There are many reasons why you want to build muscle. You may have a job where your muscles need to be toned up or you just like looking at them while doing something else. If you do not have any other reason, then it is better if you start with some exercises which will get rid of those unwanted bulges around your body.
The first thing that needs to be done is exercise technique . Do not try to lift weights without proper form. Also, do not perform exercises too often. You should keep working out only when you feel fit enough.
You need to eat properly during your workout sessions and avoid eating junk food while exercising. Eating too much junk food can cause weight gain. On the other hand, drinking alcohol before or after your workout session can make you feel drunk which might affect your performance and increase risk of injury during the exercise session itself.
Finally, you need to rest between your workouts. Resting is necessary because you do not want to injure yourself during the exercise session. However, there are certain times when you should stop working out altogether. These include:
Your body temperature rises during exercise. Your heart rate increases and blood flow to your muscles increases. When these factors occur together, they can lead to muscle cramps and even pain in your joints due to increased pressure caused by the increased blood flow. This is a signal to stop working out immediately as continuing could result in an injury.
Your skin colour starts changing. For instance, if your skin was initially fair and you start feeling heat on your face, then you need to stop or at least decrease your exercise session immediately. This is a sign of dehydration and you may need to drink lots of water to re-hydrate yourself.
You are feeling dizzy or light-headed. This means that your blood has been drained away from your brain due to rapid heart rate and needs to be brought back immediately. Stop working out and depending on the situation you may require hospitalization if you feel severe symptoms.
Your knees start making a clicking sound when you bend and straighten them. This may be a sign of osteoarthritis developing in your knees which can further lead to complete knee destruction if not treated immediately.
These are some of the more common reasons why you need to stop working out. However, there are also some less obvious reasons why you need to stop as well. Two such reasons include:
Your urine starts turning dark or red. This is a sign of over-exhaustion and your body is telling you to slow down. If you ignore these signals, you may suffer a heart attack which can in turn lead to death.
Prescription or over the counter drugs do not mix well with exercise. Certain drugs can cause you to overheat, have a heart attack or even lead to death if you continue working out while taking them. Always check with your physician before starting an exercise program if you are on any medication.
Also, be careful about stretching exercises which involve you bending forward and touching your toes. This can make your back feel better in the short term but can cause back pain in the future. Instead, try bending sideways or even stomach stretching instead of bending forward.
Finally, do not compare yourself with others. People have different body types and what causes one person to gain weight may not cause another person to do so. In addition, you can gain muscle weight and fat weight easily and it is easy to confuse the two if you are not careful.
Thus, if you do not see immediate results after starting your exercise program, do not be discouraged and continue with it as eventually you will start seeing the results. The most important thing is to listen to your body while exercising and stop if you feel any of the signs listed above.
I hope you have found this guide useful and that if you do start an exercise program, you will find it both effective and safe for yourself.
1. The best exercises for burning belly fat.
2. Why you need to strengthen your core before other muscles.
3. Common stretching mistakes and tips to avoid them.
4. How to build ankle strength to prevent sprains.
5. Why you need to stop doing crunches and sit-ups.
6. How to get a six pack without crunches or expensive machines.
7. The importance of warm-ups and cool-downs.
8. How to prevent and treat dizziness and lightheadedness.
9. Why it is vital to drink water during exercise.
10. How to prevent shin splints in your legs.
11. How to prevent upper body injuries when running.
12. Why you need to rethink what you eat before working out.
Sources & references used in this article:
Nutrition in combat sports by LM Burke, GR Cox – Combat sports medicine, 2009 – Springer
The use of functional training–crossfit methods to improve the level of special training of athletes who specialize in combat sambo by A Osipov, M Kudryavtsev, K Gatilov, T Zhavner… – Journal of Physical …, 2017 – efsupit.ro
Making weight in combat sports by CA Horswill – Combat sports medicine, 2009 – Springer
Weight cycling: prevalence, strategies, and effects on combat athletes by JJ Gann, GM Tinsley, PM La Bounty – Strength & Conditioning …, 2015 – journals.lww.com
Grip strength is a predictor of bone mineral density among adolescent combat sport athletes by R Nasri, SH Zrour, H Rebai, MF Najjar, F Neffeti… – Journal of Clinical …, 2013 – Elsevier
Physical and physiological profiles of taekwondo athletes by CA Bridge, JF da Silva Santos, H Chaabene, W Pieter… – Sports Medicine, 2014 – Springer