Wednesday Workouts- This week your workout tip comes from Peterborough Sport & Wellness Trainer Ryan White. I find that most people are under the preconceived notion that lifting weights and doing resistance training will make them bulky. There are benefits to training with resistance such as building a higher metabolism because of improved body composition. Lifting weights can be dynamic and the benefits are endless, it all depends on your training guidelines. Just like how doing different kinds of cardiovascular work will train different energy systems aerobically, you can train different components of muscular fitness anaerobically with resistance training. Some examples are training for weight loss, muscle endurance, hypertrophy (building muscle), muscle strength, and muscle power. Today I want to touch on how to train for weight loss. • When training for weight loss you want to keep your reps high (15-20), but make sure that you are still getting close to failure. One set should take you 1-2 minutes to complete. If you can complete the set in 15-30 seconds the weight is too light. • Try to stick with multi-joint exercises. The more muscles you can include in a single exercise the more calories you will burn. • Rest periods in between sets should be kept low. Start with 1 minute between sets, and eventually as you get more fit decrease the time to 30 seconds. • Create a circuit so that you are not doing the same exercise repeatedly, this way you can take even less rest time! • As you get better it is not always about adding extra weight! Try adding extra sets and an extra exercise. It’s all about adding volume to your workout, the more work you can do while you are at the gym the more calories you will burn!! Here are my weight loss training guidelines! Good luck and see you next time! SETS REPS REST TIME 3-5 15-20 15-60 seconds Ryan White, CESEP-CPT, Personal trainer Peterborough Sport and Wellness Centre
Posted on: Wed, 10 Jul 2013 17:10:08 +0000
Trending Topics
Recently Viewed Topics
© 2015