Sunday, October 2, 2011

insight Weight Lifting Terms

insight Weight Lifting Terms

Exercising has its own language. You don't have to completely understand the language but you need to understand it in order to get a sufficient workout. In order to understand what you're reading or to understand your workout teacher you need to understand the language of weight training. The following are key terms and ideas which will help you define your workout.

Strength: vigor is the absolute maximum weight you can lift at one time. For Example, if you can only do one bench press of 100 pounds that's your one rep max for that exercise.

Endurance: vigor and stamina fall in to the same category but aren't in effect the same. Think of stamina as being more useful for everyday tasks such as taking a large basket upstairs or taking the trash to the curb. Don't mix up muscle stamina with heart endurance, heart stamina is the same as stamina, but muscle stamina only lasts for a short interval. With muscle stamina you don't work out your whole body you just work one muscle or one muscle group.

Overload: In order to increase muscle vigor and muscle size you need to push your muscles to their absolute limit. Need to supply them with challenging weights while doing a large estimate of reps and sets. You also need to increase the estimate of times you workout a week giving your muscles less opportunity to recharge and thus expanding the estimate of weight they can carry on for a shorter intervals.

Repetition: You often hear people call this reps. This is referring to completing an exercise one time. Take for example if you're doing a bench press taking the weight off of the bar and bringing it down to your chest, taking it back up to full postponement and back down to your chest is carefully one rep.

Full range of motion: this refers to completing your exercise to its fullest extent.. When you're working out a jerky motion is not useful or conducive to your joints and muscles. All of your motion should be under control. A good thing to keep in mind is a 4 second rule. Take 2 seconds to lift the weight stopping control the motion and 2 seconds to bring it back into position. If you're trying to get huge you may increase or decrease the speed of the reps depending on what you trying to accomplish.

Failure: In order to get the overload we discussed earlier we need to push your muscles passed the point of failure. Failure is basically pushing your muscles to the point where you can't do another rep. It is very leading that that very last rep is as good as the first. In order to minimize impact to your muscles and your joints we do not want a jerky motion we want to slow two second up to two second down controlled motion.

Recovery: At the point your muscle muscles fail at the end of each set, you need to take a break before you can get your muscles to go to. This resting period is called recovery. After which you target a separate muscle group. For example if you were to do pitching on one day ideally you would let those muscles rest for at least 48 hours before targeting that muscle group again.

Progression: As we discussed earlier lifting to a point of failure will cause your muscles to get much stronger. In order to keep challenging your muscles you need to use separate reps, separate sets, separate resting periods, and separate amounts of weight. In general when you do a set start off with a lightweight expand to your heaviest weight and failure and then back down to a lighter weight to finish. This is called progression.

In my next report will discuss progression for miniature bit further and understand how this works with repetition and failure in construction in reaching


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