~Tips Information ~

*Please note the information provided is meant to be a guide to you.
Be responsible and know your limits.


Drink Water. A young male athlete's body is about 75% percent water, while a young female athlete typically boasts about 70% percent. Nearly two-thirds of the water shows up in the muscles, while the rest can be found in the bloodstream. Men and women both, may find themselves "in a constant state of dehydration." Generally, athletes wait for their sense of thirst to signal that it's time to drink. However, thirst is sensed only after dehydration has started. More importantly, once you are dehydrated, it may take as much as 48 hours to properly re-hydrate. This is why so many athletes, unknowingly, are in a constant state of dehydration. As blood volume becomes diminished, blood flow along with oxygen and other nutrients to the muscles is significantly reduced, rendering them less functional. So, DRINK A LOT OF WATER ! (More On Water )
* The latest research showed that water dissolve sodium your body needs to support muscles and bones, so now it's recommended to drink sport beverages, which don't dissolve sodium in your system. It's mostly true for drinking during work out, but we still prefer a little of regular water.

Time Between The Sets. Many people don't know how much time do they need to rest between the sets. Other people think that they know, and finally there are some people who do know it. So we will try to explain how long you have to wait before you do your next set. There is no certain amount of time as some say. You might hear numbers such as 20 seconds break, 40 seconds, 1 minute. However, every single person, every single body is unique, there fore you have to feel if you have rested enough, usually it's somewhere between 1-2 minutes, but it also depends on how intense your exercise is and how many reps you do. When you put your weight down after the set, listen to your hear beat, check how fast you are breathing, how tight your muscles are at the moment. And rest till your heart beat decreases a little, till you are not breathing as heavily, and your muscles are not so tight anymore.;
DO NOT stand or seat on one spot. Walk around the gym, so your heart and breath will calm down faster and can start doing your set. As soon as your heart beat is steady and you don't take your breaths as often - you are ready for another set. Take your weight, make sure you have a good grip on it, take 3 control breaths and ....off you go.

Stretching Time. There are a few different opinions on when you should stretch. Most of those opinions will say that you should stretch right after work out to avoid soreness the next day. But all of us gym addicts know that if you work out regularly, you almost never get sore. In our opinion its not a good idea to stretch right after work out and here is why:
The muscle is composed of subunits called fascicles. Fascicles are bundles of individual muscle fibers. Each fiber is one elongated cell that may extend for the length of the muscle. Each muscle fiber cell has several nucleii (unlike most cells, which have only one), and is segmented into distinct sectional bands. Within each muscle cell are numerous myofibrils, which also extend for the length of the muscle cell. Sarcomeres are the basic contractile subunit of myofibrils.

A muscle cell does not necessarily go back to complete relaxation right away. It can remain contracted through a series of stimulations. This process, called summation, increases the total force of muscular contraction. When the stimulus is great enough, many sarcomeres in many fibers are "recruited" and the muscle as a whole contracts. This is why we can lift or push varying amounts of resistance, more or less cells are recruited, and to a greater or lesser extent. At the end of your work out. your muscle is very tired, you feel that you can't lift for a much longer time, or your muscle will just fail. Muscle failure occurs at the point where the maximum number of fibers are being stressed to their limits.
And now imagine that right after work out you are stretching the fibers that are already pretty much stressed to the limit.
As a result you might end up slowly damaging your muscle tissues, instead of benefiting them with a good stretch.

Stretch before the work out, but make sure you warm up properly first. Stretching "cold" muscles is not a good idea. You can stretch after workout, but you have to let time pass a little. About 2 hours is enough. So you want to stretch, perfect, excellent, great - Stretch BEFORE or about 2 hours and more after work out.

Changing Exercises. Not a bad idea is changing exercises every once in a while. Your body gets used to same movements and pressure and soon stop growing that fast. When you feel that your muscle don't get tired enough from increased amount of sets or you simply see no growth, change exercises to alternative ones.

* Note that such basic exercises like Flat Bench Press, Squads or Barbell Biceps Curls (straight bar) shouldn't be change. These are classic exercises which shouldn't be changed around, when every other exercises should be changed around these.

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Local Medical Centers

Med Express Urgent Care
460 Washington Rd
Washington, PA 15301
(724) 225-3627

Cornerstone Care
Church Str Ext
Rogersville, PA 15359
(724) 499-5188

Cornerstone Care
35 S West St
Waynesburg, PA 15370
(724) 627-4309

Greene County Memorial Hospital Greene
1003 Jefferson Rd
Waynesburg, PA 15370
(724) 852-1325

Greene County Memorial Hospital
Jefferson, PA 15344
(724) 883-4848

The Washington Hospital
343 E Roy Furman Hwy
Waynesburg, PA 15370
(724) 627-655