|
Every Body's Weight
Training Tips
Starting strength training can be confusing: which exercises
to do and in what order, how much weight to lift, and how many
repetitions to do. Consider using a personal trainer to get you
started. A strength training video can also provide useful instruction.
Of course, a book
on strength training is a valuable resource
to consult as you are learning. But however you get started,
recording
each workout is essential: It will bring order to the
initial confusion by providing a plan of exercises, show your
growth in strength, and thus motivate you to stay with a program
of strength training.
- Work larger muscles (quadriceps, chest, back, and shoulders)
before smaller ones. Smaller muscles tire faster and if worked
first, they (e.g., biceps) will fail later when they're needed
for a larger muscle (e.g., chest) exercise.
- Heavier weight and fewer repetitions (2 sets of 8 reps) build
muscle mass and strength; lighter weight and more repetitions
(3 sets of 12 to 15 reps) and little time in between sets build
endurance.
- Variety is the key to muscle growth; so vary your weight resistance
exercices often.
- Lift or push (machines) slowly (3 seconds up, 4 seconds down)
and smoothly. The amount of time the muscle bears weight is more
important than the number of repetitions. Six slow lifts will
produce better results than 12 "hurry up" lifts.
- Strength training causes small tears in the fibers of the muscle
engaged. The body sends protein to the muscles to repair the tears,
and the fibers grow.
- Allow at least 48 hours of rest between workouts of the same
muscle group. The muscle tears need that time to repair.
- Use days off from strength training to do extended aerobic activity:
running, fast-paced walking, cycling, swimming.
|
|
