Happy New Year!
I hope this finds you well rested, relaxed and ready to get back to school work! I don't know about all of you, but I tried to maintain my level of exercise during the Christmas break and wasn't as successful as I would hope!!! There were just too many goodies, parties, goodies, goodies, and more goodies.......But, on the bright side, imagine how much worse I would feel if I'd abandoned my exercise program completely!?!?!?!? (or so I keep telling myself!)
Let's talk about muscle strength and endurance, since many of you have mentioned it.
Muscle strength is built by having muscles move against resistance. When most hear "muscle strength training" a picture of a muscle-bound weight lifter, lifting very heavy weights comes to mind. This is called heavy resistance strength training and is of minimal importance to healthy fitness, and potentially dangerous to young bodies.
Describe a good strength training program. How long and how often should it be practiced?
To me, a good strength training program would include workouts that are fun yet effective. It could include simple routines such as lifting weights, doing push-ups/curl-ups, power walking, etc. The program should be practiced consistently over a period of time for the best results. However, one should not work strenuously for too long at one time. It could cause serious injuries.
ReplyDeleteIn dance, our strength training workouts include basic exercises such as crunches, sit ups, leg lifts, and push ups. With each exercise we incorporate repetition, resistance, and slight alterations to use different muscles. Because our strength training workouts are not too vigorous we can perform it everyday and from 15-25 minutes at a time.
ReplyDeleteOne can lift smaller weights, just it should be practiced longer and more frequently, say every other day. You should not over work your muscles. You can progressively move up to heavier weights.
ReplyDeleteI think a good work out schedule is three times a week for a good hour to a hour and a half.
ReplyDeleteA good strength training program involves many repetitions with weights light enough as to be easily managed. The program should be done at least 3 times each week for at least an hour. As one becomes stronger, the weight of the weights can be increased. However, one must make sure they have built enough strength through enough repetitions to move to the next weight size to avoid injury.
ReplyDeleteFirst, you would want to warm up for about 5 minutes. Then, you would want to start with the lighter weights, then work your way to the heavier weights. This way, you don't stress your muscles out by starting with the heaviest weights. You probably would want to do this every time for your strength training program.
ReplyDeleteYoga is a good strength training program because you basically use your own body to workout, you don't ever do more than what your body can take. Also the poses you do help stretch your muscles at the same time so as you work you, you are warming up your muscles.
ReplyDeleteWhat i do is I go to the gym with my dad every night. What we do is we ride the bike for 20 minutes and than do all different kind of weights for the last 20 minutes.
ReplyDeleteFor strength training, I start by warming up, which includes stretching, jumping-jacks, and swift walking. Then I either strengthen the upper or lower body. I end by stretching. The whole process takes about 15 minutes. I do this twice a week, alternating between upper and lower body strengthening.
ReplyDeleteA good strength training program would involve doing many repitition, whether it is lifting weights, doing sit ups or riding a bike. You should be consistent with the program for at least 3 to 5 days a week. Perform this workout for 3 to 5 days a week for 30-45 minutes at a time.
ReplyDeleteWii Fit is an excellent way to build muscles and stamina. There are fun games to help one's balance, rhythm, coordination, and strength. One should spend about an hour a day at this strength training program.
ReplyDeleteTo me, bodyweight exercises are the best form of strength training for the average person. The exercises are all pretty safe, and some of the more advanced ones are really, really hard. The great thing about bodyweight traing is that you can do it at home. A good strength training program would be a solid half hour of bodyweight/isometric exercises (push-ups, pull-ups, planks etc). After that, probably doing some kind of stretching, like yoga or pilates would be a good idea, because they protect you from injury, and make you much more flexible.
ReplyDeleteBasic muscle training along with normal exercise is important. I usually perform basic push-ups, sit-ups, crunches, lunges, and weight lifting as muscle training. I believe performing these activities for 20-30 minutes at a time twice or more a week is appropriate.
ReplyDeleteEffective strengths training should be done every day, and should last at least a half-hour. You'll never improve if you take it easy on yourself. Ideally the training would consist of a variety of exercises, from push-ups and sit-ups to pull-ups and weight-lifting. And, of course, you should always warm up and warm down.
ReplyDeleteI feel a good strength training program is important for the bodies overall health. It should be done atleast three times a week, with proper warming up. This should go along with aerobic exercise, which is good cardiac exercise. Both are very important for maintaining a healthy body.
ReplyDeleteA good strength training program would either be doing yoga or weight lifting, or a little bit of both. If you do these things to excess it can be bad though. I think doing these type strength and muscular activities for about 20-30 minutes a couple times a week is sufficient.
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