A strength training program to regain youthful muscle To build muscle you will need to do strength exercise at least twice a week for...
To build muscle you will need to do strength exercise at least twice a week for 30 minutes or more in addition to doing aerobic exercise for at least 30 minutes on most days of the week. Take at least one day off between strength sessions to let muscles rest and rebuild. A solid strength training program includes exercises that address are you are major muscle groups chest upper back shoulders biceps triceps quadriceps hamstrings and glutes claves and abdominal muscles. The new clinic website features a slideshow a basic exercises that work most of these muscles with pictures and written instructions.
In general restart with light weights that allow you to perform and exercise with good form at least 8 times in a row. If you cannot switch to a lighter weight. If that field easy to you trade up to a heavier weight. For each repetition focus on making your movements smooth and control the taking 3 seconds to lift holding for 1 seconds and then taking and other 3 seconds to return to your starting position. Aim for 10 to 15 reps for exercise to make up 16. Research shows that a training with single or multiple sets produced similar strength gain the provided you use a heavy enough weight that you feel fatigued at the end of a set. If you decide to do a single set therefore you may need to use a slightly heavier way to reach that point. When doing multiple set the rest for at least 2 minutes in between to allow your muscles to the fracture energy resources.
You don't need a gym membership to put together a changing strength routine. Many effective exercises such as length squads pushups and crunches rely on your body weight for resistance. If you invest in a good pair of shoes and some temples and or resistance bands you can do most exercises at home without any other equipment. If you are looking to build a home game you might want to add an adjustable weight bench as well.
As with aerobic exercise variety is key to successful strength training. Working your muscles from different angles at target more muscle fibres, helping develop the muscles more completely and maximizing strength. Varying the exercises you do keep yourself from getting used to family needs and ensure that you will continue seeing results from your efforts. Changing the amount of weight you use or the number of reps is an easy way to mix up your routine or you can try new exercises and incorporate new for weight machines or fitness tools. Fitness magazines and exercise videos can help you expand your repertoire of Moves and suggest new ways to change your muscles.
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