![]() ![]() Sedgwick says it's important to slow this movement down, as the slower you go, the more you'll require your body to activate those deep abdominal muscles.ġ. This forces you to more actively engage your upper and middle abs while also putting more pressure on your arms and shoulders, thus delivering a better workout overall Instead of being in a typical plank position, you start with your feet raised off the ground. Suspension trainers like the TRX increase the intensity of mountain climbers. Stay tuned as I plan to follow up with a outline about strength training and recovery time.Mountain climbers done with a suspension trainer deliver a more intense ab workout than just doing them on a mat.Įquipment needed: A suspension trainer (like TRX) and something to secure it to. Please keep in mind strength training is only one part of a well-balanced workout. ![]() These are just two examples of ways to manipulate your sets and repetitions to move you one step closer to your goals. These concepts apply for whichever type of program outcome you wish to work towards. That goes the other way too in that if you struggle too soon, you should reduce the weight. If you are not struggling at all, and can do more repetitions, lift heavier to get in your repetition range. For example, with a program of 3 sets × 12 repetitions you should be struggling on the last couple of repetitions while maintaining form. But, to give you some guideline to achieving this, the easiest way to set the weight (assuming proper form is being used) is to play with the weight a bit. Book a session with one of our personal trainers and we can assist you to set specific goals for yourself. Helping you identify the proper amount of weight for your goals is an area where personal trainers excel. Keep in mind you will be lifting less weight when doing higher repetitions and sets to allow you to maintain a higher pace. This allows the heart rate to remain elevated throughout the workout hence burn more calories to achieve definition. If your goal is for a more defined or leaning out program, only rest up to 1 minute rest (or less). This is a program for a person who is looking for more of a muscle toning program rather than a goal to build strength.įor a general fitness program, rest 1 to 2 minutes between sets. You may choose to use the machine or exercise and perform 2 to 4 sets.Įxample 2 – Training for muscle definition You would do 2 to 4 sets with 10 to 15 repetitions for each exercise. Following this program is a great way to increase strength. This program is for the person looking for a well-balanced strength program. My examples today will be for the beginner who has less than 6 months experience in the gym. ![]() The more experienced you are, the more you can do. First, the amount of sets and repetitions you do will somewhat depend on your experience level with resistance training. You might ask does it matter how many sets or repetitions I perform? The answer is YES! I will give you two real life training examples. A repetition is a single time you perform the exercise. A set is a group of repetitions (an example would be 3 sets of 12 repetitions). ![]() Today I would like to talk about a couple of terms commonly used in the gym and a couple of examples of how they can affect a workout routine. By Fred Smith, YWCA Fitness on 25 th Personal Trainer ![]()
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