Weight Training Frequency Paper

Weight training is an important essential in life, but of course it’s not really needed. Weight training is a series of exercises that use weights for resistance. After lifting weights people feel different, like they have achieved greatness. Part of weight training is eating right and being healthy. In order to see progress good rest is required, or all the work done in the weight room was all for nothing.

Taking personal fitness has helped me to gain knowledge about goal setting, physical wellness, and the health related components of physical fitness. With that being said, I make an effort to include a daily workout plan. My workout plan will keep me from being unbalanced and sedentary. After running competitive track for seven years, I have found it hard to get back into my routine. My workouts will incorporate an ample amount of stretching, /strength and endurance type lifting, and some cardiorespiratory

I specifically did a series of exercise very Monday-Thursday and Sundays for four weeks. I did 6 (or 4) sets of 5 pushups, 4 sets of 5 standing tube curls, 4 sets of 5 triceps kickbacks, 2 sets of 10 crunches and 4 (or 6) sets of 5 curlups on alternating days from Monday to Thursday. I did 3 sets of 5 squats, 3 sets of 5 lunges, 2 min of wall sits and 2 mins jogging on spots on Sundays, for four weeks.

Choose the right time: Continuity matters a lot for desired results. If you are following a decided schedule and get on the fitness practices at the same time, every day your chances are

For each exercise, the participants will perform three sets of ten repetitions. Although it should be noted that the participants will not be lifting their maximum weight ability each time they weight train. Starting on week one, the participants will lift forty percent of their maximum weight

I grouped 4-5 exercises into a set and repeat each set 3 times with 1-2 minute breaks in between.

For weeks 3 and 4 training frequency remains the same as well as sets and reps. As for rests, they will be limited to 1 minute in between each set. The amount of weight being used will increase at the start of both weeks. In week three try increasing weight of the barbell by about 20 lbs. The weight that you curl and press should also go up. By week 4 try adding another 10-20

There are many variables to consider when setting up a sound training program for building strength and muscle. Variables include: adherence to the goal, overall volume, intensity, frequency, progression, exercise selection, tempo, and rest periods. After learning what those variables mean, the next question is what is most important and how can I interchange these variables to constantly improve while preventing injury. By learning how use periodization with the variables stated above, a person can optimize their training for their specific goals. This report will go into great detail about the hierarchy for these variables and how to interchange them for the longevity within someone’s lifting career.

Frequency is the amount of time a person should spend at the gym working out. This usually varies among different people according to age, conditioning and competitive asspirations. For beginners general guidelines are from 3-5 times a weeks. The time spent in the gym should vary from around 20-60 minutes and with experience, the intensity of the workout may increase aswell which takes into account an individual's maximal aerobic and anaerobic power. The type of exercise may either be aerobic such as running or it could be anaerobic such as powerlifting.

Thygerson & Thygerson state that the guidelines should be at least 150 minutes (2 hours and 30 minutes) a week of moderate to intense activity or 75 minutes (1 hour and 15 min) of vigorous intense aerobic activity. These activities are prefered to be done in episodes of 10 minute intervals and be spread through a seven day period (p.68). By pre planning an exercise program an individual will have a better opportunity to succeed with their weekly workout goals.

The aim of a Building Mass program is to create and build muscle. In the program you should aim to work out for 4 times a week and to train each of the body parts at least twice a week. Keep movements slow and controlled, this will allow the muscles to work harder, it is also important to remember to increase your weights in order to challenge your muscles. For this type of workout start of with 5 minutes of aerobic exercise to warm the muscles and to increase your heart rate. In this type of workout consuming enough protein is very important. This allows your body to repair and rebuilds itself, as high intensity workouts actually damage the muscles. Specfic programs for specific muscles in the Building Mass Program include:

Timely: By the time I am in the third week I would like to be able to be working out at a moderate to vigorous level getting 150 minutes of exercise throughout the week.

Here is a sample schedule that I have found helpful: (Always make sure to warm up properly before each session, and consult your physician before beginning any new exercise routine)

Like can you help me make a “more proper training” I believe I work out like a powerlifter just lifting heavy weights in the beginning and then later in my workout do my 4 sets of 12.

The coach can give you guidance, but you should be committed to achieving your fitness goals. You should train at least three days a week. Many athletes shy away from intense interval training because they do not want to push themselves hard. Your coach will give you the extra push you need to take your routine to another level.