NORMAL TO BE FIT® (NTBF) is a comprehensive fitness philosophy that emphasizes the importance of a balanced approach to exercise, nutrition, and recovery. One of the key components of NTBF is resistance training, which is a form of exercise that focuses on building strength and muscle mass through the use of weights, resistance bands, or bodyweight exercises and therefore preventing injuries and reducing overall pain. In this article, we will explore the principles of resistance training according to the NTBF philosophy.1. Progressive OverloadThe principle of progressive overload is the foundation of resistance training. It states that in order to improve strength and muscle mass, you must gradually increase the amount of tension or resistance placed on your muscles over time. This can be achieved by increasing the weight you lift, the number of repetitions you perform, or the intensity of your exercises. 2. SpecificityThe principle of specificity refers to the idea that the type of exercise you perform should be specific to your fitness goals. For example, if you want to increase your upper body strength, you should focus on exercises that target your chest, back, and arms. Similarly, if you want to improve your lower body strength, you should focus on exercises that target your legs and glutes. However, a complete program cinsists of a comprehensive plan that targets all parts of the body within a one-week period to avoid negligence and imblances that can lead to injury down the line. 3. Rest and RecoveryThe principle of rest and recovery emphasizes the importance of allowing your muscles time to rest and recover between workouts. This allows your muscles to repair and grow stronger, which is crucial for making progress in your resistance training program. It is recommended to rest for at least 24-48 hours between workouts for each muscle group.4. Volume and FrequencyThe principle of volume and frequency refers to the amount of exercise you perform and how often you perform it. To see progress in your resistance training program, it is important to perform a sufficient volume of exercises while also allowing enough time for rest and recovery. This can vary depending on individual goals and fitness level, but generally, it is recommended to perform 2-3 sets of 8-12 repetitions for each exercise and to train each muscle group up to two times per week.5. Exercise SelectionThe principle of exercise selection emphasizes the importance of choosing exercises that target specific muscle groups and movements. This can include compound exercises that work multiple muscle groups, as well as isolation exercises that target specific muscles. It is important to vary your exercises to prevent boredom and to challenge your muscles in new ways.6. Muscle Activation Technique and Injury PreventionThe principle of proper form and technique is crucial for preventing injury and maximizing the effectiveness of your exercises. It is important to use proper activation techniques when performing resistance exercises, as this ensures that you are targeting the intended muscle groups and minimizing the risk of injury. Muscle connection and activation helps to relieve pressure from joints during and after exercise.In conclusion, resistance training is an essential component of the NTBF philosophy. By following the principles of progressive overload, specificity, rest and recovery, volume and frequency, exercise selection, and proper form and technique, you can optimize your resistance training program and achieve your fitness goals. Remember to always consult with a qualified fitness professional before starting any new exercise program and to listen to your body to avoid injury. Categories: Articles about NORMAL TO BE FIT® Principles Tags: Injury PreventionLiftMuscle GrowthRecoveryResistance TrainingRestWeight Training 0 Comments Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Name * Email * Website What's on your mind? Save my name, email, and website in this browser for the next time I comment.
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