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Weight training is a type of
strength training that uses
weights for resistance.
Weight training makes your
muscles work by forcing them
to adapt to the stress of
the weights. There are
different theories on how
best to do weight training.
Our Get Fit Pod Strength Training Workout with Dumbbells (Episodes 48, and 52) uses multiple sets of repetitions for each dumbbell exercise. But there are also other ways to approach weight training. There are lots of different opinions on the best way to approach weight training. Although I prefer multiple sets on each exercise research has shown that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as can three sets of the same exercise. If you want to do single sets of 12 reps, You need to use a weight that is heavy enough that it tires your muscles after the 12th repetition. In other words, you can just barely do the 12th rep and you cannot do the 13th rep. Doing these single sets of 12 repetitions of each exercise takes less time, in fact you could probably do an entire session is less than 30 minutes. Just make sure you pick enough different exercises so that you are exercising all of your muscle groups.
As you first
start your
weight
training,
you may find
that you're
able to lift
only a few
pounds. No
problem.
Once your
muscles,
tendons and
ligaments
get used to
weight
training
exercises,
you will be
taken aback
at how
quickly you
progress.
Once you can
easily do 12
repetitions
with a
particular
weight,
increase the
weight by
about 10
percent at a
time.
And remember, as you increase your muscle mass you'll be able to work harder and longer before you get tired. You'll maintain joint flexibility, increase bone density and loose fat. You feel so much more self confident and better about yourself. So get started! |
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