Anyone Wise In The Ways Of Strength Training?
Posted 26 March 2009 - 12:49 PM
low weight + hi reps = toning
hi weight + low reps = bulking
I'm pretty sure I'm going for toning right now. So anyone have any great suggestions as to a plan of attack for this or websites that have helpful info for one who does NOT want to take steroids and become Ms. Universe (gross exaggerations of course!)?
I'm all ears (and flabby thighs and upper arms)...but hopefully not for long
BTW, I weighed myself for the first time in many months...<<sigh>> I'm 2 pounds higher than I told them when I got my Driver's License....which was 5 pounds heavier than I thought I was. I'm weird that way. I usually try to over shoot my weight on the license...not sure why. So now I have a good reason to cut out that end of the day cookie fest!
Posted 26 March 2009 - 01:24 PM
Go Debbie...you can do it!!
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Posted 26 March 2009 - 01:54 PM
WTG -- training for a 5K -- awesome!
First, let me tell you that unless you a professional athlete, there is no way you will bulk up by lifting more weight at less reps. If you were training several hours a day that might be a possibility, but for the casual trainer or general fitness buff -- it's not going to happen, so you can allay that fear right away!
If you want to increase endurance, a technique is to lift lower weights at more repetitions, almost like an aerobic exercise. Don't rest in between sets and go quickly from machine to machine. Form is still important, so never sacrifice quantity for quality. Being careful about your form will prevent injuries.
If you want to increase strength, then go for the max you can lift (maintaining proper form) for 8 - 12 reps. Rest in between sets, take it slow both ways -- full extension to full flexion. If you are going to be running, you want to make sure that your leg muscles, especially those around your knee, are nice and strong. So, I would recommend this technique for any lower body strengthening you add to your routine.
You also want to make sure you stretch before and after any exercise. (I am terribly guilty of not doing this myself, but it really is important!)
And please don't measure your fitness level solely by the scale! Muscle weighs more than fat, but also burns more calories, so once you undertake weight-training, you may acutally gain weight, but your clothes will fit better and your body will be rockin'!
Good luck -- let us know how you are doing!
Posted 26 March 2009 - 02:07 PM
I don't remember if Jennifer mentioned this, but you do need to give your muscles at least a day of rest after you work them. They need time to repair themselves. You should always bump up the protein after your strength training workout which is why people have a protein shake or bar after. The protein helps your muscles repair and retain the work you've done. So, you could work your upper body one day and then lower body another day, etc.