Posted by Winston Salem | Posted in winston salem fitness | Posted on 10-06-2010
The body adapts to strength training, so you won’t see results if you continue with the same routine.
After weeks or months of training, the same exercises that once exhausted you may seem almost effortless.
To experience continued betterment in fitness, you need to challenge your body by making your workouts progressively harder in one way or another.
Although people change at different rates, it’s usually advised that people make a few alterations in their program every 4 to 8 weeks for continued results.
You don’t need to transform your entire workout, but modifying your routine slightly will help keep your muscles challenged.
Here are some basic training variables to take into consideration when you are changing your workout, but only change one variable at a time
Frequency
This refers to the amount of times you work a muscle each week; 2 to 3 times each week is optimal. Muscles need rest between workouts, so leave at least 24 to 48 hours between training the same muscle.
Resistance
This refers to the weight used to perform the exercise, which may be in pounds or kilograms. the weight will affect the volume of repetitions and the volume of sets you are able to do.
Beginners should use weights that allow them to do 12 to 15 repetitions and 1 to 2 sets of each activity.
Make sure to use trial and error to find the appropriate resistance level – decrease the weight when you can only lift it several times; increase the weight when you can easily lift it sixteen times or more.
If/When you’re upping the amount of resistance you use, don’t increase it by more than 5 percent weekly.
Repetitions
Additionally called “reps,” this term refers to one complete action of an exercise. the heavier the weight, the fewer the amount of repetitions you need to perform. Beginners should start with 1 to 2 sets of 12 to 15 repetitions.
The last repetition must be somewhat challenging to finish – again, change the weight you use when this number of reps is too easy or hard.
Training Sets
These are a pre-determined number of repetitions of a specific activity. Beginners begin with 1 to 2 sets of each exercise and increase the volume of sets as they become stronger.
Rest and Recovery
This refers to the time between sets and between training sessions. As you increase resistance, you will need longer periods of rest, so your muscles can recover.
Rest for at least 30 seconds between sets and for 24 to 48 hours between training sessions for the same muscle group.
Training Method
As you become stronger, you may progress to more advanced variations of activities for each muscle group. Performing such exercises stresses the muscle(s) in slightly different ways.
For even more variety, try throwing some of the following suggestions into the mix
• Make sure to work a different combination of muscle groups each day – i.e., back and biceps one day; chest, shoulders, and triceps one day; and legs and abdominals one day.
• Do a sum body workout 2 or 3 times a week.
• Change the order in which you perform exercises (although larger muscles must be trained first).
• Raise (or decrease) the number of activities for each muscle group.
• Be certain to vary the kind of exercises you do – i.e., progress to more advanced activities; use free weights; and/or vary the machines you use.
Be certain to keep in mind that if you increase resistance, you need to decrease repetitions and increase recovery time between exercises.
When you add more sets, you will need to decrease the volume of repetitions.
It could help to work with a Qualified Fitness Trainer to create a plan you can work with over a period of months, tailored to your needs, abilities, and fitness objectives.
