Many people, mainly women, resist strength training because they’re concerned it’s going to make them “look big” or muscle bound. Here is the irony: Strength training shapes you smaller. That’s because a pound of muscle is much smaller and takes up less space than pound of fat. A pound of fat is about the size […]
How long should you rest between sets when weight training?
If you are beginner, take as much time as you need between sets to avoid feeling dizzy or overly fatigued, especially during the first 3 weeks. As your muscles develop and you advance, start to keep track of the time spent resting between sets. Fallow these rules: 1. When exercising at lower intensity, rest about […]
Intensive strength training is a calorie killer
Intensive strength training has a bigger effect on metabolism – calorie burn and weight loss than endurance exercise. Intensity is the most important factor determining post-workout metabolism, so the harder you work in the gym or on the beach the more calories your body will burn afterward. People who intensively strength train achieve so called […]
How heavy should the weight be when doing resistance exercises?
To achieve better strength, health and performance, you need to train at the threshold of intensity. For example when doing 3 sets of 15 repetitions per exercise: in the 1st set adjust the load, so you are able to finish15R – repetitions with correct technique, with little difficulty, but it is still somehow challenging in […]
How fast should you perform resistance exercises
Resistance exercise speed plays a major role with regards to injury risk and strength development. I recommend 2 seconds for each lifting movement (pushing or pulling weight phase) and 4 seconds for each lowering movement (releasing the weight back to the starting position phase).
How to breath correctly during resistance exercise
Breathing correctly during resistance exercise is simple: take deep breaths, expanding your lower abdomen exhale when you lift the weight or your own body (contract your muscles) inhale when you lower the weight or your body (elongate your muscles) breathe to full capacity save the conversation for after the workout More detailed explanation: The best […]
Muscle health is vital to overall well-being
Healthy muscles are those that have been worked, stressed and pushed to their limit so that they have enough power and strength to get you through life, especially as you grow older. Why does muscle matter? Muscle is the absolute centerpiece for being healthy, vital, and independent as we grow older. It keeps us strong […]