![]() ![]() Your body adapts each time you exercise and if you don’t make your workout a little bit harder each time, you’ll limit your ability to grow and may experience a workout plateau. Oxford: Blackwell Scientific Publications 2001:55-68.When you’re working out, challenging yourself is key if you want to see your strength and fitness improve - especially if you’re doing a weightlifting program in the Sweat app like BUILD or Strength & Sculpt! Physiological changes with periodized resistance training in women tennis players. Kraemer WJ, Hakkinen K, Triplett-McBride NT, et al. Periodized strength training: a critical review. ![]() Fundamentals of resistance training: progression and exercise prescription. Low-volume circuit versus high-volume periodized resistance training in women. Quantitative analysis of single vs multiple-set programs in resistance training. Single versus multiple sets for strength: a meta-analysis to address the controversy. A meta-analysis to determine the dose response for strength development. Maximizing strength development and athletes: a meta-analysis to determine the dose-response relationship. A randomized trial of preexercise stretching for prevention of lower-limb injury. Pope RP, Herbert RD, Kirwan JD, Graham BJ. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Sports Med 2003 33:484-498.Īmerican College of Sports Medicine Position Stand. Warm up II performance changes following active warm up and how to structure the warm up. Warm up I potential mechanisms and the effects of passive warm up on exercise performance. Progression models in resistance training for healthy adults. ![]() J Am College Cardio1 2001 37:153-156.Īmerican College of Sports Medicine Position Stand. Age predicted maximal heart rate revisited. Champagne, IL: Human Kinetics Publishers 2004. Programs for athletes, sport-specific programs, cardiovascular rehabilitation programs, and injury rehabilitation programs are only briefly discussed. These training guidelines and principles are applicable to the vast majority of apparently healthy individuals interested in total-body health and fitness. ![]() In this chapter, basic principles and guidelines for the development of both aerobic and weight training programs for a beginning trainee to a moderately trained individual are described and discussed. Some of these adaptations, such as improved lipid profile and reduced body fat percentage, are also typical goals of and very compatible with a healthy nutrition program. Fitness benefits associated with resistance training include increased strength, increased muscular power, increased fat-free mass, decreased percent body fat, and increased performance in strength/power sports activities. Fitness benefits associated with aerobic training include increased maximal oxygen consumption, increased lactate threshold, decreased heart rate during submaximal work, decreased percent body fat, and increased performance in endurance sports and activities. Health benefits typically associated with resistance training include increased or maintenance of fat-free mass, decreased percent body fat, increased basal metabolic rate, maintenance of activities of daily living in seniors (e.g., rising from a chair, stair climbing), and protection from osteoporosis. Health benefits typically associated with aerobic training include reduced blood pressure, improved blood lipid profile, reduced resting heart rate, reduced body fat, and protection from osteoporosis. However, there is much overlap in the benefits of these two training modalities in terms of fitness and health benefits as well as overlap between what is considered a health or a fitness benefit. Various health and fitness benefits are typically associated with either cardiovascular or resistance training. There are a myriad of health and fitness benefits associated with regular physical activity. This is true for adolescents as well as seniors. Virtually all individuals interested in total-body health and fitness should not only follow a sound nutritional program, but should also perform regular physical activity including aerobic or cardiovascular training and weight or resistance training. ![]()
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