FITNESS NOW!
SEPTEMBER – 2008
Topic: Setting Up an Effective Resistance Training Program
It is commonly accepted that resistance training is an important part of a complete fitness program. Resistance training (exercising with machines, free weights, and resistance bands) not only develops lean muscle which elevates the metabolism, but it also increases bone density and improves posture and mobility. A complete resistance program should consist of various aspects that are both safe and effective. Here are a few:
Perform large muscles first: Large muscles such as chest, back, and legs are assisted by smaller muscles such as arms, shoulders, and calves. By exercising the large muscles first, you warm up the small muscles and minimize the need for unnecessary exercises. This makes the workout more time efficient and lessens the risk of overtraining. It also lessens the chance of sabotaging the effectiveness of the workout due to prematurely exhausting the smaller muscles first.
Vary the repetition schemes: High repetitions (12-20) are effective for improving muscle endurance and conditioning. Low repetitions (6-12) are effective for improving muscle strength and bone density. It is important to include both repetition schemes to improve the muscle’s full capabilities for complete and balanced development.
Vary the rests between sets: Depending on what your goal or time constraints are per workout, it is helpful to vary the amount of time that you rest between sets. Shorter rests between sets (0-60 seconds) improve muscle conditioning and help burn body fat for fuel. Longer rests between sets (60-180 seconds) are helpful to allow full recovery between sets and regain maximum strength and endurance for the next set. Both have their place in a resistance program.
Emphasize perfect exercise form: Perfect exercise form not only minimizes the risk of injury, but it allows greater isolation and control of the targeted area or muscle. This leads to a more effective workout and faster results. Never increase the weight of an exercise or the speed of the repetition at the expense of proper form and total control of the exercise.
By Larry Schweer
Certified Personal Trainer
National Level Competative Bodybuilder
Email Larry Questions at: Guru@Paramount-Supplements.com
SEPTEMBER – 2008
Topic: Setting Up an Effective Resistance Training Program
It is commonly accepted that resistance training is an important part of a complete fitness program. Resistance training (exercising with machines, free weights, and resistance bands) not only develops lean muscle which elevates the metabolism, but it also increases bone density and improves posture and mobility. A complete resistance program should consist of various aspects that are both safe and effective. Here are a few:
Perform large muscles first: Large muscles such as chest, back, and legs are assisted by smaller muscles such as arms, shoulders, and calves. By exercising the large muscles first, you warm up the small muscles and minimize the need for unnecessary exercises. This makes the workout more time efficient and lessens the risk of overtraining. It also lessens the chance of sabotaging the effectiveness of the workout due to prematurely exhausting the smaller muscles first.
Vary the repetition schemes: High repetitions (12-20) are effective for improving muscle endurance and conditioning. Low repetitions (6-12) are effective for improving muscle strength and bone density. It is important to include both repetition schemes to improve the muscle’s full capabilities for complete and balanced development.
Vary the rests between sets: Depending on what your goal or time constraints are per workout, it is helpful to vary the amount of time that you rest between sets. Shorter rests between sets (0-60 seconds) improve muscle conditioning and help burn body fat for fuel. Longer rests between sets (60-180 seconds) are helpful to allow full recovery between sets and regain maximum strength and endurance for the next set. Both have their place in a resistance program.
Emphasize perfect exercise form: Perfect exercise form not only minimizes the risk of injury, but it allows greater isolation and control of the targeted area or muscle. This leads to a more effective workout and faster results. Never increase the weight of an exercise or the speed of the repetition at the expense of proper form and total control of the exercise.
By Larry Schweer
Certified Personal Trainer
National Level Competative Bodybuilder
Email Larry Questions at: Guru@Paramount-Supplements.com
