![]() Do strength training exercises for all major muscle groups at least two times a week. Being active for short periods of time throughout the day can add up to provide health benefits. But even small amounts of physical activity are helpful. Greater amounts of exercise will provide even greater health benefits. The guidelines suggest that you spread out this exercise during the course of a week. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Remember to breathe as you strength train. If you're new to strength training, work with a trainer or other fitness specialist to learn correct form and technique. ![]() It's important to use proper technique in strength training to avoid injuries. Consider trying a lower weight or trying it again in a few days. ![]() If a strength training exercise causes pain, stop the exercise. To give your muscles time to recover, rest one full day between exercising each specific muscle group.Īlso be careful to listen to your body. And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form. As long as you take the muscle you are working to fatigue - meaning you can't lift another repetition - you are doing the work necessary to make the muscle stronger. Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance. You also want to allow yourself just enough time to recover between sets to maintain a high level of performance: 2 to 5 minutes for strength and power, 30 to 90 seconds for hypertrophy, and just 30 seconds for endurance.Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. In each case, the key is to use the heaviest resistance that will allow you to complete all of your reps and sets with good form. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps. For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. If your objective is strength or power (think: heavy lifting), the textbook advice is to perform 3 to 5 sets of 2 to 6 reps per exercise. Of the countless ways you can structure your sets, there are three basic schemes that every lifter must know. The more effective strategy (especially once your beginner's gains are behind you) is to tailor your primary set-and-rep scheme to best suit your specific training goal. ![]() Regardless of whether you’re trying to build muscle, strength, power, or endurance, performing 3 sets of 10 reps per exercise is a good place to start-or so goes this standard of thinking, which has remained largely unchanged since it was first popularized in the 1940s.Īnd you know what? This scheme mostly works, especially if you’re just starting out with strength training-because everything works in the beginning. This is Your Quick Training Tip, a chance to learn how to work smarter in just a few moments so you can get right to your workout.īy far the most common wisdom dispensed to newbie lifters is the “3x10” rule. ![]()
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