I know that health is the most important thing every people can have. It is more important than any material thing we possess and it cannot be stolen to us by anybody. Training and exercise is important for us to maintain good health so I am sharing this important things we should know. Here are the things we must know as we train;
1. The abdominals are fast-twitch muscle fibers. They respond to a reduced “time under tension” of 20 seconds or less, meaning you can do only one to eight heavy reps per set, far fewer than most people feel the “need” to perform.
2. Strength-based athletes like sprinters and gymnasts all have incredible abs while they spend little, if any, time doing direct abdominal work. Their abs take a serious and constant beating from all of the heavy training that these sports demand.
3. Excessive soreness in the midsection is not a good thing. Purposely making yourself “sore” by ab training isn’t good.
4. If you are training using heavy, basic movements such as squats, dips/bench press, push press, deadlifts, pull ups, etc. you don’t need direct abdominal training to develop a significant six or eight-pack. After a bout of heavy training, one is usually too tired to do ab training. Take that as a good sign; your abs also took a beating during the primary period of training. You will even begin to feel them underneath your stomach fat after three to four weeks of heavy lifting.
5. Abs becomes visible, depending on your eating habits. Control your caloric intake. Stop eating such big meals, or put your blood sugar under control. If your blood sugar is constantly spiking, your heavy ab training is useless since fat loss with uncontrolled blood sugar is difficult, if not impossible, for most people.
6. When doing extra abdominal training, base your training as you would any other body part chain, i.e bouts of heavy, moderate, and lighter training phases. Train them no more than two to three times per week, ideally training them every three days. The maximum set range should be approximately four to 10 sets, and the rep range should be one to eight, as stated above. If you are doing volume training, the rep range can go as high as 10 for a time.
7. Often individuals training their abs every day are probably in such an overtrained state that it would take weeks for them to recover and begin to see growth and change, even if their program is perfect. Recovery after overtraining is a slow process.
8. To make your abs grow significantly thicker and more muscular, increase your calories for awhile followed by a period of dieting or “cutting” as it is known. The abs are like any other muscle group and they cannot grow if you are not eating enough. This doesn’t apply to those trying to lose weight or for those who gain weight easily. You can get away with eating much less and gaining muscle, including abdominal muscularity.
High rep ab training is a myth. All you have to do is picture someone doing a barbell curl with a 5-lb dumbbell for 100 reps. Do you expect them to get bigger biceps? Of course not. Only a genetic freak could achieve results from that sort of training. And abs are no different, and that is why we see so few people with great abs despite focusing most of their training effort on them. Genetics is the key to “results” with high-rep training, not the training itself.
Note: If you currently are diagnosed with Osteoporosis consult with your doctor before beginning any exercise program or starting any activities such as the ones listed below. Because your bones are already weak and brittle there is a chance that you could damage or break them by doing these activities. If you do not have Osteoporosis you should be ok to partake in any of these activities.