- .... During demanding exercise you will not be able to get enough air through
your nose alone. Breathe through you mouth.. Always progressively and slowly build up the weights and intensity of your
workouts, especially if you have been out of training for a while. en your
body will condition or recondition itself to the rigors of training. So long
as you do not hold your breath while you train, you should not feel light-
headed even after the maximum-effort final rep of each set. If you do feel
lightheaded, however, cut back your weights and restart the cycle. Build the
weights back slowly, being sure to exhale as you drive through the hardest
part of each rep.. Slacking thirst
. Regularly hydrate yourself. Sip water between sets, aiming to drink at least
one glass every fifteen minutes you are training. Use a quantity and tem-
perature that is comfortable for your stomach. Drink between sets, but keep
your mind fixed on your training, and get straight back into your workout.
Avoid turning the visit to the water fountain into a social event. Immediately
after training, have a big drink of water. Aim to drink enough water to pro-
duce at least one clear (color-free) urination after training.. Cooling down
. Finish each workout with a repetition of the general warming up activity
that preceded the workout. is will wind your body down after the rigors
of an intensive training session, and help to get the recovery process off to
a good start. It only needs – minutes, tapering off gradually after about
the five-minute mark. And then is a good time to wind down further with a
moderate and careful stretching program.. Post-training feeding
. Shortly after your workout, and within half an hour, have a liquid, easily
digested, protein-rich and carbohydrate-rich feed. Consume about –
grams of protein and – grams of carbs, depending on your size. Within
the next two hours, have a meal of solid food, or another liquid feed.. Chalk
. e chalk that is commonly used in the gym is magnesium carbonate. Prop-
erly used this is a great aid to a stronger grip. ough not support gear in