Strength training 101 - part 3

We learned that the tension principle and overload principles are the first 2 principles in strength training. Here are the other two principles: 3. The Specificity of Training Principle: This refers to the fact that only the muscle or muscle group you exercise will respond to the demands placed upon it. By regularly doing bicep curls, for example, the muscles involved (biceps) will become larger and stronger, but curls will have no effect on the muscles that are not being trained (such as your legs). Therefore, when strength training, it is important to strengthen all of the major muscle groups. 4. The Detraining Principle: After consistent strength training stops, you will eventually lose the strength that you built up. Without overload or maintenance, muscles will weaken in two weeks or less! This is the basis behind why individuals lose muscle mass as they age—because they are detraining by exercising less frequently. How Much Strength Training Should You Do? When considering the guidelines for aerobic exercise, keep the FITT principles in mind (Frequency, (Intensity, Time and Type). Frequency: Number of strength training sessions per week Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but in most cases, it will not be enough to build muscle. It is important to rest 1-2 days in between working the same muscle(s) again. Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger. Intensity: How much weight or resistance you should lift This is a tricky one—and if you’re new to exercise, it will take some trial and error. The intensity of the resistance you lift should challenge you. It should be high enough that as you approach your last repetition, you feel muscle exhaustion. Exhaustion means your muscle is so tired that you can’t do another full repetition in good form. Time: Number of reps and sets you should do Going from the starting position, through the action and back to the starting position counts as one rep. Most people lift somewhere between 8 and 15 reps, which equals one set. Most people do 1-3 sets with rest in between each set. Make sure you rest 30-90 seconds between sets. You can use this time to stretch the muscle you are working and catch your breath or get a drink of water. The longer you rest, the more strength you will have to finish out your next set just as strongly as the previous one—which will aid in your strength development. Type: Perform exercises to target every major muscle group when strength training: your arms (biceps and triceps), shoulders, chest, back, core (abs, obliques and lower back), and legs (quads, hamstrings, glutes and calves). Make sure you work opposing muscles, not just the ones you see when you look in the mirror (biceps, chest, abs, quads). The opposing muscles are the ones that work in opposition to those (in this case, the triceps, back, lower back, and hamstrings). Also be sure to work the sides of your body: obliques, hips, abductors and adductors (outer and inner thigh). The idea is to achieve balance. In my next blog I will present tips on getting the most out of your strength training workouts. Happy training everyone! (source: Jen Mueller and Nicole Nichols, Fitness Experts) Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust of GAIA Adventures Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com GAIA hikes Diez Vistas on July 21; join me and other cool minded women