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Health & Exercise
This weeks subject: Strength Training |
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Hello, my friends! I'm glad to have you all with me. If you've been following along, we've been touching down on the fundamental elements of fitness. We've covered nutrition. We've covered cardiovascular training. The third pillar to creating a stronger, healthier you is strength training. This means working with weights. As Arnold would say, "Pumping Iron!" Now, I want to stress the importance of implementing weights into your health regiment. Women seem to have the idea that working with weights will get them big. That working with weights will get them bulky. I want to diffuse that bomb right away. As long as you are using the weights appropriately, there is no need to be concerned about such things. Weight training is a must for both men and women. Moving on.
Weight training develops power in the muscles. It tones and tightens the skin. Lean muscle raises the body's metabolic rate. That means the more lean muscle you have the more fat you can potentially burn. That's a good thing. Ha! Improved posture. Increased bone density. Sharper physical appearance. Tendon and ligament thickness. These are just a few other benefits that come from quality strength training. Strength training should be performed at least three times a week, minimum, for an hour. To insure that you get the most from your strength training sessions, I highly recommend training the large muscle groups: legs, back and chest. You will burn more fat and find faster results targeting theses areas then you would training small, superficial muscles. Never train the same muscle group two days in a row. Never train sore muscles. Let them fully recover.
One vital subject that must be discussed is lifting technique. All too often I have seen people fall victim to injury because of faulty lifting technique. I do not want you to be one of these people, my friends. Before lifting anything, remember to engage your core. In other words, tighten your gut. Imagine someone giving you a strong hug. Think of how it feels to be squeezed! This simple tip already greatly decreases your chances of gaining an injury. Lift with your legs, never with your lower back. Never jerk or swing weights. Use smooth, controlled rhythm. You're workouts will be more productive. You will gain greater results from practicing this. Never lock your knees, keep them slightly bent. Breathe deeply while lifting. Inhale through your nose and exhale through your mouth. Also, exhale on exertion. Have spotters for heavy lifts.
Free weights vs. Machines. I believe free weights provides a more complete workout. They call for more stability and control from the muscles. Machines provide a safer workout...
However, working with machines can be restrictive. Your range of motion will be limited. Machines are not one-size-fits-all. Machines must be adjusted frequently to accommodate the height and limb length of the individual user. I recommend beginners use machinery to build a level of conditioning. Once you feel ready, enlist the assistance of a professional trainer to take you the next level. An exercise is generally composed of 3-4 sets. If your goal is to tone, ladies listen, you want to select a light weight and perform 16-20 repetitions. Rest no longer than 30 seconds between sets. If your goal is to build size as well as strength, you must select a heavy weight. Perform 6-12 repetitions. Rest no longer than 2 minutes. These repetition and rest period guidelines are important to achieve the specific goal that you are aspiring to obtain. Adhere to them.
As always, I encourage you to challenge yourself. If the weight is too light, select a heavier weight. It has to burn. You have to sweat! This is the only way you will get the results you want, my friends. You owe yourself 100%. Your health is invaluable. Apply these principles and watch your body transform before your eyes! I want to thank you for your time and attention. The pleasure is always mine. |
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INTENSITY fuels my fire. On a massive attempt to find BALANCE. An earthy-Artistic individual, full of raw emotions, often mis-judged and not bothered by what others say. I'm on a visionary adventure nearing what I've dreamt most.
As a lover of ALL forms of ART, I enjoy two very fine and immanent joys in life: FOOD & MUSIC. Because without these two things, my world would be vapid.
I have a very endearing family, life-long friends, and a love for life too big to handle at times. I'm simple because I want to be, but complicated because GOD made for it to be that way.
Blog Health & Nutritions Documents:
1. Healthy Selections
2. Nutritional Principles
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