Resistance exercise is one of the three key components in a balanced exercise programme, the other two being cardiovascular and flexibility training.
There are a number of principles, which apply to each of these modes of training and this article covers the fundamental principles, which should be applied to resistance exercise.
When preparing a resistance-training programme it is important to ensure that exercises are incorporated to target every major muscle group in the body. This is imperative in order to maintain a balanced physique, avoiding possible muscle weaknesses, or postural problems. The main areas to target are back, chest, shoulders, arms, abdominals, quads, hamstrings and calves. In some instances, more than one muscle group can be worked at a time by using compound exercises, but it is still important to target each of the major muscle groups listed.
Another important aspect to any resistance-training programme is to allow sufficient rest for each muscle group between workouts. There is little or no benefit to targeting the same muscle group more than once or twice each week, as when a muscle is worked, it needs sufficient recovery time to repair and rebuild. Training splits are an excellent way of avoiding muscle over-training. A 3-day training split might look something like this:
Monday: back, biceps and hamstrings, Wednesday: chest, triceps and quads, Friday: shoulders, calves and abdominals
Another key element in any resistance-training programme relates to the number of repetitions performed in each set of a given exercise. The number of repetitions completed is directly related to the goals of the individual. Training for muscular endurance and toning typically requires 12 or more repetitions. Reps ranging from 8 to 12 stimulate muscular growth and muscular strength improvements are achieved when rep ranges of 4 to 8 are used.
The final key element is progression. In order to enable your body to improve, you must continue to increase the stimulus on your muscles. This is achieved by increasing numbers of repetitions (whilst remaining within your desired rep range), increasing weights, or increasing the number of sets performed. It is also necessary to change your exercises or training splits every 4 to 6 weeks to avoid plateaus in progress.
Note from author Dr. Andrew Smith: As part of a general health programme I recommend using a high quality multivitamin and multimineral product, along with an omega fatty acid supplement.The Benefits of Using Nutritional Supplements
Does eating a healthy balanced diet alone provide all of the nutrients that the human body needs to function correctly? There are many different types and brands of nutritional supplements available to the consumer, but what are the benefits of using these products?Why do companies choose Direct Sales and Network Marketing?
Direct Sales and Network Marketing are becoming massive trends in Industry, as we move away from the Industrial Age into an Information Age. In the Information Age, success is usually achieved by effectively communicating information about products and services with a target market.Specialist Diets versus Healthy Eating – Which Approach is Best for Weight Management?
This article outlines some of the advantages and disadvantages of both specialist diets and healthy eating. I must emphasise that these are my own views and opinions and I accept that not everyone shares or supports them! However, I have offered evidence for the statements that I have made throughout this article.