Filed under: Man, Muscle, Programs, Trainer, Women — arlene @ 2:40 am
The overload principle applies to muscular endurance.
Though strength is developed by high resistance overload with low repetitions, dynamic muscular endurance requires just the opposite: higher repetitions and lower resistance. The ideal combination for maximum endurance is not known at this time. One study suggests that after progressing to twenty-five repetitions, it may be more effective to increase the resistance and keep the repetitions constant.
To develop static muscular endurance, the overload principle is applied by progressively increasing the length of time the muscles remain contracted against an immovable resistance and increasing the number of repetitions.
There is a threshold of training and a target zone for muscular endurance exercises.
There is a level of frequency, intensity, and time at which a training effect will begin to take place (threshold). There is also an optimal range, or target zone, where the most effective and efficient improvement will occur. We do not know the optimum range, but studies suggest that it has wide limits. The intensity, or resistance (load), is less important than the number of repetitions or the length of time a muscle contracts. (more…)
Filed under: Muscle, Programs, Trainer — arlene @ 2:35 am
There is a proper way to perform resistance training.
The following are some guidelines for safe and effective strength training:
- Make sure you are well prepared to begin. (See Concept 4 for details.)
- When beginning a weight program, start with weights that are too light so you can learn proper technique and avoid soreness and injury. Novices might, for example, start with one-fourth of their body weight for the military press; ten pounds less than the press for the curl; ten pounds more than the press for the bench press; and half of the body weight for back and leg exercises. (more…)
Filed under: Baby, Diet, Family, Muscle, Programs, Trainer — arlene @ 2:27 am
Heredity plays a role in overfatness.
Some people have suggested that every individual is born with a set body weight. Advocates of this set point theory feel that it will be difficult for people to deviate from their “set point weight,” which is predetermined by heredity. Though many experts question the validity of set point theory for humans, they agree that there is such a thing as a familial predisposition to obesity. For years, researchers have suggested that your body type,or somatotype, is inherited. Clearly, some people will have more difficulty than others controlling fatness because of their body types and because they come from families with a history of obesity. Scientists caution people from families with a history of obesity not to conclude that nothing can be done to prevent obesity. In fact, one important recent study indicates that among those with a predisposition to obesity, weight reduction programs can be effective. Research also shows that regular exercise is especially effective in the control of genetically determined overfatness. (more…)
Filed under: Diet, Physical, Programs, Women — arlene @ 2:25 am
An overview of the role of diet and exercise in fat control is presented in this section. A more extensive discussion of practical methods for controlling body fatness is presented in Concept 21.
A combination of regular exercise and dietary restriction is the most effective means of losing body fat.
Recent studies indicate that exercise combined with dietary restriction may be the most effective method of losing fat. One study of adult women indicated that diet alone resulted in loss of weight, but much of this loss was lean body tissue. Those studied who were dieting as well as exercising experienced similar weight losses, but this loss included more body fat. On the basis of this research, all weight loss programs should combine a lower caloric intake with a good physical exercise program. (more…)
