Weight lifting workouts are supposed to be beneficial to your health. It’s not at all complicated. Take the time to view this presentation here. For more information you can also check out our bodybuilding blog here.
Normally, exercising weights have a lot of publicity in poking people and even providing outstanding benefits such as burning calories from fat. This is a nom de guerre and a fantasy. When a particular person lifts dumbbells, calories is not burning in addition towards strengthening the torso. An extra good advantage that a man or a woman may have not determined in regard to these types of weight lifting exercises is that it can lead to burning off excess calories while the human body is at rest. This is because while lifting weights, the muscular tissues are split at some phase. Basically, muscle tissues have broken down as well as the entire body necessitates extra calorie consumption in order to help the newly improved lean muscle mass. As a result, it draws more calories, which is actually consumed each day for muscle tissue advancement. Don’t forget, cardio workouts melt away calories in distinct method.
The trouble is when runners adopt a strength-training program, they tend to do the standard gym-rat routine–that is, bench presses, biceps curls, and leg extensions. While these moves might make you look good, they;re virtually useless for making you a better runner. Think about it: How does pushing a weight away from your chest help you run a faster 10-K? It doesn;t. In fact, lifting weights the way everyone else does may even increase your injury risk, because typical workouts often lead to strength imbalances between muscle groups and around joints.
3. Mix It Up: People tend to gravitate toward workouts that emphasize their natural abilities. Since runners are masters of endurance, it makes sense that in the weight room, we;d adopt the classic formula for building muscular endurance–light weights, high repetitions. But lifting heavier weights for fewer reps is necessary for increasing strength. Strong muscles enhance the stability of your joints–which reduces the wear and tear on ligaments–and make you a better sprinter and hill climber. Our program incorporates both lower repetition (six to eight) and higher repetition (10 to 15) sets. Afraid of bulking up? Don;t be. Adding a significant amount of muscle requires a steady surplus of calories, which few runners have, and workouts that focus on muscle size, not performance.
Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!
There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.
Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.
�Try 10 sets of 3, with only 20 seconds rest between sets.
�Try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.
�Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.
�Try using a lighter than normal weight and do 1 set of 50 reps for each exercise
�Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.
�Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, etc.
�Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
�Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
�Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
�Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.
�Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).
There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level.
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