Achieving Muscular Fitness Part 1

Some important facts to consider while designing a personal fitness and realistic muscle-building program. Everyone is different. What works for your friend may not work for you. Try different movements and adjust your methods to suit your own body type and goals. Not everyone wants to bench press 400lbs. Some people never will be able to, no matter what, but it's ok. Taking the first step into a fitness program and sticking with it is ALL that matters. The strength, the tone, the weightloss will come, I promise you. IF you refuse to quit.

Applying the Principles of Training for Muscular Fitness

Frequency:
Muscular strength: every other day (2-4 times per week)
Muscular endurance: every other day (3 days per week)

Intensity:
Muscular strength: High resistance – heavier weights
Muscular endurance: Low resistance – light weights

Time:
Muscular strength: 8-12 repetitions
Muscular endurance: 12-20 repetitions

Type:
Muscular strength and endurance: resistance type activity (free weights and weight machines)
Note: Exercises such as curl ups, crunches, pushups, pull-ups (no weights) can be performed daily.

Weight training helps you maintain strong bones and muscle as you age. It is a great way to improve your self image, help control your weight and enhance your performance in sports and other activities. Weight training is a lifetime activity – don’t ever stop.

*To develop muscular strength use heavy weights and low repetitions.
*To develop muscular endurance use light weights and high repetitions.

The three different methods of exercising your muscles:
1-isometric- exercise performed by the exertion of effort against a resistance that strengthens and tones the muscle without changing the length of the muscle fibers.
2-isotonic- of or involving muscular contraction in which the muscle remains under relatively constant tension while its length changes.
3-isokinetic- pertaining to the force of a human muscle that is applied during constant velocity of motion.


A variety of exercises can be performed with and without special equipment to develop muscular strength and endurance. Exam. P90X, kickboxing, jogging, fast walking, obstacle course, cross training, etc.

It is very important to follow safety precautions while weight training:
-warming up properly.
-starting at low weights.
-using correct body mechanics.
-breathe regularly, don't hold your breath.
-have a spotter present to help you lift safely, especially while using free weights.

*Never sacrifice correct technique while trying to lift heavy weights. If you can't perform the motion correctly, reduce the weight.

Note for MEN only: Why on earth would you ever need to use the inner and outer thigh machine in the gym? I see this all the time. It's as comical as it is pathetic. Sorry, I had to get that off my chest.