The Five R?s Principle will help beginning exercisers realize what exactly goes into an efficient workout. Each ?R ? focuses on an important element of an exercise routine.
RANGE of MOTION
Range of motion refers to the ability of a joint to move through a prescribed set of movements. For a newb to see results, each exercise should be performed from a completely stretched position of the muscle to a completely contracted position. An example: load up the EZ-curl bar for preacher curls and perform the exercise only bringing down the bar halfway on the eccentric portion of the exercise. Not only can this cause injury to the bicep muscle, it also doesn?t work the muscle the best way possible and limits the result of the exercise.
You will also hear the term ?range of motion ? frequently in reference to joint health and mobility. This is no exception in the gymnasium. Your joints are supported by large and small muscles. In order to optimise your joint health, all the muscles around the joints must be worked as well.
RESISTANCE
When you?re just starting to lift weights, how much weight to use is an issue. Choose a weight that allows you to complete the exercise without compromising proper form but that?s heavy enough that you cannot perform another repetition at the end of your prescribed set of repetitions.
REPETITIONS
How many repetitions to perform? Performing certain repetitions will indeed produce highly precise results. In general, low repetitions (3-8) produce larger absolute strength, medium repetitions (10-20) produce anaerobic strength endurance, and high repetitions (20-40) produce aerobic strength endurance.
Now, an ideal beginner routine will most likely include sets of medium reps, just to permit the exerciser to learn to perform the exercise properly, with correct form and technique and to permit you to feel muscle fatigue at 12-15 repetitions. As you move forward, you can try experimenting with different set/rep schemes customized to your individual needs.
A crucial note is that in order to obtain the results desired from performing a certain number of reps is that muscular failure must be accomplished. Muscular failure implies you can not possibly push out another repetition no matter how much you are trying to do it.
REST
In general, the body needs between 2 to 4 minutes of rest between sets to ready itself to perform another set at maximum capacity. Adenosine triphosphate (ATP) and phosphocreatine (PC) are employed by your muscle cells to contract in a weight lifting exercise. You require time to regenerate these 2 compounds before it is ready to go again.
Unless you?re trying to develop all-out absolute strength by performing low repetitions with very heavy weight, you?re probably not going to need to wait that long between sets. Most beginners will be working within a medium repetition range and thus do not need to wait that long between sets. One to 2 minutes is enough.
RECOVERY
You will not see quicker or better results by working the same muscle groupings day by day. As crucial as hard work is, recovery between workouts is even more crucial. Beginners should work the same muscle groups only two times each week, with at least forty eight hours break between sessions. As an exerciser advances, they?ll probably cut back to working each muscle grouping once every seven days or so.
HealthStatus.com has produced easy to use health calculators since 1998. HealthStatus has more than 30 no cost tools you may use to appraise your health including a body fat percentage calculator and a exercise calories burned calculator.
Source: http://newhealthandfitness.org/2012/02/18/the-5-rs-of-exercise/
49 ers frank gore frank gore drew brees drew brees nfl games nfl schedule
No comments:
Post a Comment