Tuesday, April 15, 2014

7 Strength training guidelines you should know

Strength training is another form of exercise that works the body in a different way than cardio. By lifting weights, you build lean muscle tissue which raises metabolism and reduces body fat as long as you're also watching your calorie intake.

The main guidelines for strength training are:

#1: Frequency and Sets

How many days per week you lift weights depends on factors such as your goals of training, your training experience and fitness levels, your recovery ability, and the muscle groups you train each workout. There's no single ideal training frequency. Many Fitness experts recommend performing three sets per exercise.

#2: Duration

A weight lifting workout should last no more than 60 minutes. Because after that your body begins to stop producing the muscle building/fat burning hormones testosterone and human growth hormone and begins producing the hormone cortisol, which waste muscle tissue and contribute to fat storage.

#3: Rest between Sets

As a general guideline, the rest between sets should be 30-90 seconds. Also, Rest days are just as important as training days because muscles grow after training, not during it. 

#4: Free weights vs. weight machines!

Both will build muscle and increase strength. If you have access to both free weights and weight machines, use them both in your workout routine, this will add more variety to your workout routine.

#5: Full range of motion (ROM)

Lift and lower the weight in a controlled and sustained manner, Concentrate on feeling the muscle that you're working on, and don’t do quick, un-planned moves.

#6: Warm Up

Warming up is important because it improves blood flow to your muscles, increases joint flexibility and range of motion, and it help preventing injury. Warm up by doing one or more light sets of each weight lifting exercise before using heavier weights.

#7: Changing Workout Routines

You should change your workout routine once you stop seeing noticeable results on a consistent basis. You don't have to change your entire workout routine, but some new stimulus must be put into the routine. Changes also keep prevent you from feeling bored of your routine.

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