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(HealthNewsDigest.com) – To de-mystify the concept of strength training, this fitness expert answers some of the most frequently asked questions regarding beginning a program. Most people are familiar with the term strength training, but may not be aware that it is a method of resistance training, a broader category that also includes endurance training.
Resistance training – also referred to as weight training or weight lifting – is the technique of applying resistance to the muscles to stimulate growth of the muscle fibers and increase circulation to them.
Depending on the training method you use, you can develop both strength and endurance in the muscles.
Strength is measured by the amount of force you can produce with one all-out effort; endurance by the number of times you can sustain a muscular contraction before you fatigue. Strength allows you to lift a case of baby formula into the trunk of a car; while endurance allows you to carry your grocery bags home from the store.
How do I know whether I should do strength training or endurance training?
If you are just beginning to exercise, or are starting again after a long absence, it is best to follow an endurance training program using lighter weights and higher repetitions (12-15 reps). It is important to start easy and progress gradually. Even if you are naturally strong and capable of lifting heavy weights, if you haven’t previously trained with weights, you need to protect your joints by building up slowly.
When could I progress to strength training?
After conditioning the muscles and joints on a regular basis (2-3 times a week for 4-8 weeks) you are ready to progress by increasing the amount of weight you are lifting and reducing the number of repetitions (8-12 reps). This trains the muscles to produce more force, making it easier to lift something heavy without straining or to power up a steep incline.
How do I know the proper starting level of weight?
Pick a weight that allows you to complete the set in good form – stabilizing the shoulders and pelvis, engaging the abdominals and performing the movement with control – with the last few reps being challenging.
How often should I lift weights?
You need to do a minimum of two full-body weight-training sessions per week to achieve the desired training effects. Allow one day of rest in between workouts since the repair and recovery of the muscle fibers is as important as the stress to the development of the muscle.
How long should each weight training session be?
The length of the session depends on how many exercises you choose to do, and how many sets of each exercise you perform. A full-body training program should include a minimum of 8-10 separate exercises that work the major muscle groups. Research has proven that one set of each exercise is sufficient for developing strength, although more sets may produce more gains.
What are the major muscle groups?
In descending order of size, they are: Hips and thighs, back, chest, shoulders, arms and calves.
I usually save the core body (abdominals and spinal muscles) for last since much of it is done on the floor, preceding the cool-down stretches.
Do I need to do strength moves in a certain order?
Ideally start with the largest muscles and work down to the smallest, so you don’t fatigue the smallest muscles first. The smaller muscles help stabilize the larger ones, but if you exhaust them first they cannot support the larger muscles in their work, making it more difficult to complete the exercises.
For expert guidance on strength training techniques, step by step photos depicting how to perform the exercises and a selection of well-rounded workouts please check out the book Strength Training for Women by Joan Pagano at Joan Pagano
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