You need 10ml per 1 kilo of body weight e.g. for a 70kg athlete the maximum that can be absorbed is 700ml fluid per hour.
Bike Menu for Ironman Race Day
0 -5 minutes: nothing unless you need to drink to remove salty taste from a sea swim.5-15 minutes: Water only.15- 60 minutes: Carbohydrate drinks & gels. After first hour to last 60 minutes: Solids and bars with water; electrolyte drinks. Last 60 - 15 minutes before finish: Carbohydrate or electrolyte drinks & gels. Last 15 minutes: Nothing Gels and energy bars
Monday, June 1, 2009
list of exesizes for triathletes
I recommend performing one set of each of the following exercises for each workout. Triathletes should perform weight training two or three times per week. 1. Leg Press: Place feet at the very top of the platform, shoulder-width or narrower. Set seat so that knee angle is slightly less than 90 degrees and hip angle is significantly below 90 degrees. Press the platform out slowly until knees are almost straight. Lower slowly until knees are bent to a 90 degree angle and repeat. This exercise works the quadriceps muscles on the front of the thigh and the gluteus maximus muscles of the buttocks. Placing the feet too low on the platform puts most of the stress on the quadriceps and minimizes stress on the glutes.2a. Seated Leg Curl: Sit on the machine with legs between the two roller pads. Slowly and deliberately pull the heels back toward the buttocks by bending the knees. Keep the toes pulled up toward the knees and avoid pointing the toes. This exercise works the hamstring muscles on the back of the thigh.2b. Lying Leg Curl: Lie face down on machine with knees lined up with machine's axis of rotation and heels hooked under the roller pads. Slowly bend your knees until your heels come up and touch your butt. Your hips may rise slightly off the machine; don't try to keep them all the way down. During the entire set, keep your toes pulled up toward your knees - don't point your toes or your calf muscles will assist and may fatigue before the target muscles have been effectively worked. This exercise works the hamstrings on the back of the thigh.3. Leg Extension: Sit with your knees lined up with the machine's axis of rotation and your feet hooked under the roller pads. Slowly straighten your legs until they are completely straight. Make sure to achieve a full 180 degree angle - the last few degrees are very important. Lower the weight stack until your knees are bent to a 90 degree angle, without setting the weight down, and repeat.4a. Calf Raise: Sit on a leg press machine with only the balls of your feet on the platform. Straighten your legs and lock out the knees (unless you feel pain or have a history of knee problems). Keeping the knees straight, lower the weight by dropping your heels. You should feel a deep stretch in the calves. Slowly point your toes, trying to shift your weight onto the big toe of each foot. Don't let your feet roll to the outside.4b. 1-Legged Standing Calf Raise: Stand on one foot on the edge of a stair with the ball of your foot on the stair and your arch and heel off the stair. Drop your heel to get a full stretch of the calf muscles, then slowly push up on to your toes and extend your ankle. As you push up, try to roll your weight on to the big toe as much as possible.5a. Seated Row: Sit in front of a low pulley with your feet braced against the machine. Grip the handle with your palms facing each other. Keeping the elbows straight, slowly pull the shoulders back (squeeze your shoulder blades together and stick your chest out) without raising them toward your ears. Only when your shoulders are pulled all the way back, slowly bend your elbows and pull back until the elbows are well behind the torso. Lower the weight until the arms and shoulders are fully extended and repeat.5b. Lat Pull: Using a palms-away grip about six inches wider than shoulder width, slowly pull the bar down to the base of your neck where it meets the upper chest. Allow the bar to slowly rise back to the starting position and repeat for the designated number of repetitions.6. Bench Press: Lie on your back with the bar lined up with your shoulders. Grip the bar about 6" wider than shoulder width. Lower the bar to your chest and slowly press upward. Slowly lower and repeat.7a. Lateral Raise: On a machine, place your elbows inside the pads. Or, stand with dumbbells hanging at your sides. Slowly raise your arms out to your sides. Make sure to rotate your arms from the shoulders, instead of "shrugging" the shoulders up toward the ears. This exercise works the outside of the shoulder.7b. Shoulder Press: Grip a barbell using a palms-away grip about four inches wider than shoulder width. Slowly push the barbell upward until arms are fully extended overhead. Slowly lower the bar to your upper chest and repeat.8a. Low Back: Sit in the machine with your hips pressed all the way back against the lower pad. Put both belts across your hips and legs and tighten as much as possible. Cross your arms on your chest and press back slowly against the upper pad with your upper back and shoulders until you feel a stopper. Lower the weight, rounding your back as you come forward. If you cannot hit the stopper, you are using too much weight. Make sure that the belts are tight enough that your hips cannot move forward or up during the movement.8b. Dead Lift: Stand with a barbell directly in front of you. Grip the bar at shoulder width. Stand up, keeping your arms straight and lifting the bar to thigh level. Slowly lower the weight to the floor and repeat.
9a. Leg Lifts: Lie on your back with your arms on the floor at your sides. Very slowly raise your legs and bring your knees in to your chest, bending the knees as you lift. At the end of the movement, concentrate on rotating your pelvis upward as much as possible. During the entire movement, concentrate on squeezing the abdominal muscles, not just completing the movement.
9b. Crunches: Lie on your back and cross your arms on your chest. Very slowly roll your shoulders forward and upward while keeping your lower back in contact with the floor. Pause at the top and return. As with the leg-lifts, concentrate on squeezing the abdominal muscles, not just completing the movement.9c. Sit-Ups with Twist: Lay on your back on the floor. Put your feet under the edge of a couch or have a friend hold them down. Lock your fingers behind your head. Bring your right elbow up to your left knee, go back down, and bring your left elbow up to your right knee. Repeat. Additional resistance can be created by holding a weight behind your head or using an incline board.10a. Shoulder Internal Rotation: Attach a stretch-cord to a doorknob or other stationary object at about waist height. Stand far enough away to create optimal resistance. Face 90 degrees away from the doorknob, so that it is directly to your right. Hold the stretch-cord in your right hand with your elbow tucked firmly against your side and bent at 90 degrees so that the forearm is horizontal and pointing toward the doorknob. Maintaining a 90 degree elbow angle, slowly rotate the upper arm, moving the hand away from the doorknob in an arc. Make sure to keep the elbow locked against your side and move only the forearm and hand. Repeat slowly for one minute. Resistance should be great enough that completing the final repetition is very difficult. Repeat with the left arm.10b. Shoulder Internal Rotation: Grip a lat bar so that you have a 90-degree bend at both the elbow and shoulder. Begin with your upper arms horizontal and your lower arms vertical (pointing up). Rotate your hand and the bar forward until your lower arms are pointing down. Your elbows should remain in place, with the upper arm only rotating. This works small, weak muscles, so start very light.11. Shoulder External Rotation: Attach a stretch-cord to a doorknob or other stationary object at about waist height. Stand far enough away to create optimal resistance. Face 90 degrees away from the doorknob, so that it is directly to your left. Hold the stretch-cord in your right hand with your elbow tucked firmly against your side and bent at 90 degrees so that the forearm is horizontal and pointing toward the doorknob. Maintaining a 90 degree elbow angle, slowly rotate the upper arm, moving the hand away from the doorknob in an arc. Make sure to keep the elbow locked against your side and move only the forearm and hand. Repeat slowly for one minute. Resistance should be great enough that completing the final repetition is very difficult.12. Hip Flexors: VERY IMPORTANT!!! Use an ankle strap and a low pulley machine to work the hip flexors. Face away from the machine and lean forward on a chair or something similar for stability. Begin the exercise with the strap on your right ankle and with the right leg fully extended behind you. Slowly drive the right knee forward, allowing the knee to bend. Ideally the range of motion at the hip will vary from about 45 degrees behind you to 45 degrees in front of you. Allow the leg to stretch out behind you again and repeat. The hip flexors are a largely ignored muscle among triathletes. Work this muscle particularly hard as it is important in all three triathlon segments.Incorporate strength training into your off-season triathlon training program and you will be race faster, recover from workouts more quickly, and have less down-time due to injury.
Ken Mierke, two-time World Champion triathlete (Disabled Division, 1997,1998) and exercise physiologist, coaches cyclists and triathletes, from beginner to professional. Ken is Head Coach of Fitness Concepts (www.Fitness-Concepts.com), developer of Evolution Running (www.EvolutionRunning.com) and author of The Triathlete’s Guide to Run Training. Ken can be reached at CoachKen@erols.com
9a. Leg Lifts: Lie on your back with your arms on the floor at your sides. Very slowly raise your legs and bring your knees in to your chest, bending the knees as you lift. At the end of the movement, concentrate on rotating your pelvis upward as much as possible. During the entire movement, concentrate on squeezing the abdominal muscles, not just completing the movement.
9b. Crunches: Lie on your back and cross your arms on your chest. Very slowly roll your shoulders forward and upward while keeping your lower back in contact with the floor. Pause at the top and return. As with the leg-lifts, concentrate on squeezing the abdominal muscles, not just completing the movement.9c. Sit-Ups with Twist: Lay on your back on the floor. Put your feet under the edge of a couch or have a friend hold them down. Lock your fingers behind your head. Bring your right elbow up to your left knee, go back down, and bring your left elbow up to your right knee. Repeat. Additional resistance can be created by holding a weight behind your head or using an incline board.10a. Shoulder Internal Rotation: Attach a stretch-cord to a doorknob or other stationary object at about waist height. Stand far enough away to create optimal resistance. Face 90 degrees away from the doorknob, so that it is directly to your right. Hold the stretch-cord in your right hand with your elbow tucked firmly against your side and bent at 90 degrees so that the forearm is horizontal and pointing toward the doorknob. Maintaining a 90 degree elbow angle, slowly rotate the upper arm, moving the hand away from the doorknob in an arc. Make sure to keep the elbow locked against your side and move only the forearm and hand. Repeat slowly for one minute. Resistance should be great enough that completing the final repetition is very difficult. Repeat with the left arm.10b. Shoulder Internal Rotation: Grip a lat bar so that you have a 90-degree bend at both the elbow and shoulder. Begin with your upper arms horizontal and your lower arms vertical (pointing up). Rotate your hand and the bar forward until your lower arms are pointing down. Your elbows should remain in place, with the upper arm only rotating. This works small, weak muscles, so start very light.11. Shoulder External Rotation: Attach a stretch-cord to a doorknob or other stationary object at about waist height. Stand far enough away to create optimal resistance. Face 90 degrees away from the doorknob, so that it is directly to your left. Hold the stretch-cord in your right hand with your elbow tucked firmly against your side and bent at 90 degrees so that the forearm is horizontal and pointing toward the doorknob. Maintaining a 90 degree elbow angle, slowly rotate the upper arm, moving the hand away from the doorknob in an arc. Make sure to keep the elbow locked against your side and move only the forearm and hand. Repeat slowly for one minute. Resistance should be great enough that completing the final repetition is very difficult.12. Hip Flexors: VERY IMPORTANT!!! Use an ankle strap and a low pulley machine to work the hip flexors. Face away from the machine and lean forward on a chair or something similar for stability. Begin the exercise with the strap on your right ankle and with the right leg fully extended behind you. Slowly drive the right knee forward, allowing the knee to bend. Ideally the range of motion at the hip will vary from about 45 degrees behind you to 45 degrees in front of you. Allow the leg to stretch out behind you again and repeat. The hip flexors are a largely ignored muscle among triathletes. Work this muscle particularly hard as it is important in all three triathlon segments.Incorporate strength training into your off-season triathlon training program and you will be race faster, recover from workouts more quickly, and have less down-time due to injury.
Ken Mierke, two-time World Champion triathlete (Disabled Division, 1997,1998) and exercise physiologist, coaches cyclists and triathletes, from beginner to professional. Ken is Head Coach of Fitness Concepts (www.Fitness-Concepts.com), developer of Evolution Running (www.EvolutionRunning.com) and author of The Triathlete’s Guide to Run Training. Ken can be reached at CoachKen@erols.com
heavy weights less reps
Many triathletes lift relatively light weights for a high number of repetitions in a misguided attempt to build endurance. Avoid this mistake. Weight training with light weights is little more than entertainment. A cyclist averaging 90 rpm for a three hour ride will complete 16,200 repetitions. In that context, are we really going to improve our muscles’ aerobic system with a set of 20 or 30 repetitions? Absolutely not! Research consistently shows that a triathlete incorporating high repetition weight training into his/her program will not increase aerobic conditioning at all.To this end, using heavy weights is a necessity. To achieve the goals of a strength training program, the muscles must be overloaded by a heavy weight, not by fatigue from acid buildup generated during high repetition strength training. Build endurance in the pool, on your bike, and in your running shoes. Build strength in the weight room. The most effective type of strength training program for a triathlete incorporates a single, very high intensity set for each muscle group. This stimulates the desired strength increase without building huge muscles or using up too much time or energy that we need for swimming, cycling, and running. Strength training is an important supplement, but it is a supplement. Spending hours in the weight room won’t improve triathlon performance.I recommend that triathletes use extremely slow speed of movement during strength training. Ideally, the lifting phase should take 8 – 10 seconds and the lowering phase should take 4 – 5 seconds. Slow movements provide many benefits for an endurance athlete, such as:
Providing more sustained, longer duration muscular contraction
Reducing momentum, making the muscle work through the full range of motion
Reducing microtrauma, the tiny tears in the muscle that cause soreness
Reducing injuries during strength training by reducing power. Power = Force x Speed. Force increases strength; power injures. Keeping speed of movement slow optimizes both.
Selecting the correct weight to be used is critical. The weight must be heavy enough to overload the muscle’s ability to produce force, but light enough that perfect technique can be maintained. Each set should last between 40 and 80 seconds. With slow movements this will not produce a large number of repetitions, but duration of contraction is key, not number of repetitions. A set of 30 repetitions can amount to 20 seconds of muscular contraction, while a set and a set of 6 repetitions can amount to 90 seconds of contraction. Use your watch to monitor set volume. Using 12 to 15 second repetitions, each set will require only 4 or 5 repetitions. When you become strong enough that 80 seconds of continuous contraction are possible, increase the weight by about 5 percent. This will reduce the set duration back toward 40 seconds. Gradually build duration back up before increasing the weight again.
Providing more sustained, longer duration muscular contraction
Reducing momentum, making the muscle work through the full range of motion
Reducing microtrauma, the tiny tears in the muscle that cause soreness
Reducing injuries during strength training by reducing power. Power = Force x Speed. Force increases strength; power injures. Keeping speed of movement slow optimizes both.
Selecting the correct weight to be used is critical. The weight must be heavy enough to overload the muscle’s ability to produce force, but light enough that perfect technique can be maintained. Each set should last between 40 and 80 seconds. With slow movements this will not produce a large number of repetitions, but duration of contraction is key, not number of repetitions. A set of 30 repetitions can amount to 20 seconds of muscular contraction, while a set and a set of 6 repetitions can amount to 90 seconds of contraction. Use your watch to monitor set volume. Using 12 to 15 second repetitions, each set will require only 4 or 5 repetitions. When you become strong enough that 80 seconds of continuous contraction are possible, increase the weight by about 5 percent. This will reduce the set duration back toward 40 seconds. Gradually build duration back up before increasing the weight again.
great post on weight training in beginner triathlete
Strength Training BasicsAn overview of strength training: the machines, techniques and it's place in your season.
By Manny Escalante, Jr. MA, ATC, CPT
I will begin this series on weight lifting by covering some basic topics. Whether you are new to the environment or a gym rat, these will start us on the same page. Note that the article was initially written with the endurance athlete being the target audience. The issues are important to persons from all walks of life, so they have been made available here.
Some weightlifting benefits
Weightlifting is good. But it seems that men in our sport, and most women, have a phobia of getting too big. Men will get big if they focus their training and eating on getting big. Women need not worry since they lack the necessary amount of testosterone to really bulk up. The bodybuilder types you see train very hard to get that way, and some may have even experimented with supplements such as steroids. Lifting will make you stronger, a better athlete, and it helps prevent injuries. Weight lifting increases your muscle mass, and as a result, your metabolism increases. A higher metabolism means more calories are being burnt throughout the day; a key factor when trying to decrease body fat. Your well-structured, periodized program will fall right into place with the delicate balance of your season. And age-old questionFree weights vs. machines. I say if the grass seems greener, buy property on both sides of the fence. Your training program should incorporate both types of equipment. Machines are a great safe way to build base strength. They allow for controlled, concentrated movements and can always be done without a spotter. Even though they seem simple, make sure you are keeping proper form, and have the seats adjusted correctly. Just as learning to change a flat is essential for riding, free weights (i.e. barbells, dumbbells) are essential to your strength program. Free weights are unstable, forcing you not only to lift them but to control them as well. Free weights are more functional (they can more closely resemble our everyday activities) and require a bit more attention to detail. If you are training with heavy weight, be sure to get a spotter, and it does not have to be your friend-any meathead at the gym will do. Just ask, most are happy to help.
How many joints?
Multiple joints or single joint (not the Cheech and Chong type)? Go figure that a single joint exercise only involves moving one joint (think knee extension). A multi-joint exercise uses multiple joints (squat, bench press) and thus recruits more muscles. Except during off-season lifting when you can spend more time in the gym, your program should focus on multi-joint exercises. These resemble the activities of our sport and allow a greater development of strength. Single joint exercises have a place (time allowing, injury rehabilitation, burnouts, pre-fatiguing), but if you are short on time then suffer through another set of lunges and quit looking at yourself doing bicep curls. What about my form?Good form. There is not a good way to write about form. Long descriptions are boring, confusing, and hardly convey the message. Future articles will provide pictures and some descriptions. An indispensable reference is Fredric Delavier’s Strength Training Anatomy (He also wrote one for women, but it is not any better, get the original). That being said, we will discuss some points on form, speed, and breathing.
TechniqueLearn proper technique and save yourself from injury and wasted efforts. Not only should you work to understand proper mechanics, but also which muscle is being targeted, why it is working, the effectiveness of the exercise, and its applicability to your sport. Above all else, learn proper form. By all means avoid time saving techniques such as bicep curls and back extensions, squats and hip folds, or rows and trunk twists. This list of improperly done exercises is seemingly endless. Decide which body part you are focusing on, and be meticulous with technique. Bad form often results from trying to lift too heavy, from being tired, or from being lazy.
SpeedAlong with form is exercise speed. With the exception of ballistic lifts such as the clean and lift, lifting should be done slowly, and always controlled. A common way of cheating (and getting bad form or injured) is to let the weight drop. Gravity should not bring the weight down, your muscles should! Imagine yourself seated, slowly and forcefully contracting your quadriceps to extend your knee, then WHAM! Down go the weights and bang on the stack- up again and you repeat. Excellent display of bad form. A good guide is completing the first part of the exercise in 2 seconds, then returning to the start in 4 seconds. This seems harder because it is. Congratulations- you are on your way to proper form. Later we will discuss the eccentric and concentric concepts of muscle contractions.
BreathingYou have to breath to live, so why do people forget that oh-so-simple rule when weight lifting? The time to exhale is during the forceful part of the lift. It seems backward and unnatural, but proper breathing helps tremendously. Usually your breaths should coincide with the push for chest/leg press, the pull for back exercises, and the up phase of your squats.
Proper weight
Yes you do know how much weight you should lift. You get stronger, though not necessarily bigger, by lifting heavy weight. The weight you choose is determined by the number of repetitions you can complete. You will see the most strength gains when you fail after lifting between 6-8 repetitions. A good strength maintenance rep range is 10-12. Those just beginning a program can pick a weight that allows them to complete 2-15 repetitions. Don’t be scared to go heavy in the weight room, allow yourself rest in between (30-45 seconds for 12-15 reps, 45-90 for 10-12, and 90+ for 6-8), and remember to vary your workout. Change your routine accordingly with different exercises, sets (from 2-4) and reps (from 6-12). DOMS
Your body’s reminder that you lifted weights. Delayed onset muscle soreness (DOMS) occurs from 48-72 hours after you strength training session. Muscle tissue is broken down when you weight lift, and it is repaired while you rest. In resting, you make your strength gains. Instead of trying to avoid the soreness by not lifting at all or not lifting heavy enough, understand and accept it. Do not do a heavy leg day on Monday and try big ring hill repeats on Wednesday. Those who are new to strength training will be sore for a few sessions. Those who challenge themselves properly will also be sore. Both will live to see another day, and they will be stronger for it. If the pain seems unbearable, don’t sit still. Try some type of light activity. Re-examine your session and modify as needed.
And remember...
Your gym is not a coffee house. News flash-you are at the gym to work! Maybe you spend too much time in the weight room because you are busy chatter boxing, TV watching, water fountain touring, or eye goggling. Get in, get out, and go home. Leave your cell phone in the locker room, and save last night’s date details for your instant message buddy. Take a few minutes before your session to make your program. If your equipment is taken, start on something else, or ask to work in (Most everybody is happy to comply-and you should too). The key is to keep the sessions consistent, effective, and short. With a little experience and some planning, your only marathon sessions will be after 26.2 miles on a road, and not at your gym.
By Manny Escalante, Jr. MA, ATC, CPT
I will begin this series on weight lifting by covering some basic topics. Whether you are new to the environment or a gym rat, these will start us on the same page. Note that the article was initially written with the endurance athlete being the target audience. The issues are important to persons from all walks of life, so they have been made available here.
Some weightlifting benefits
Weightlifting is good. But it seems that men in our sport, and most women, have a phobia of getting too big. Men will get big if they focus their training and eating on getting big. Women need not worry since they lack the necessary amount of testosterone to really bulk up. The bodybuilder types you see train very hard to get that way, and some may have even experimented with supplements such as steroids. Lifting will make you stronger, a better athlete, and it helps prevent injuries. Weight lifting increases your muscle mass, and as a result, your metabolism increases. A higher metabolism means more calories are being burnt throughout the day; a key factor when trying to decrease body fat. Your well-structured, periodized program will fall right into place with the delicate balance of your season. And age-old questionFree weights vs. machines. I say if the grass seems greener, buy property on both sides of the fence. Your training program should incorporate both types of equipment. Machines are a great safe way to build base strength. They allow for controlled, concentrated movements and can always be done without a spotter. Even though they seem simple, make sure you are keeping proper form, and have the seats adjusted correctly. Just as learning to change a flat is essential for riding, free weights (i.e. barbells, dumbbells) are essential to your strength program. Free weights are unstable, forcing you not only to lift them but to control them as well. Free weights are more functional (they can more closely resemble our everyday activities) and require a bit more attention to detail. If you are training with heavy weight, be sure to get a spotter, and it does not have to be your friend-any meathead at the gym will do. Just ask, most are happy to help.
How many joints?
Multiple joints or single joint (not the Cheech and Chong type)? Go figure that a single joint exercise only involves moving one joint (think knee extension). A multi-joint exercise uses multiple joints (squat, bench press) and thus recruits more muscles. Except during off-season lifting when you can spend more time in the gym, your program should focus on multi-joint exercises. These resemble the activities of our sport and allow a greater development of strength. Single joint exercises have a place (time allowing, injury rehabilitation, burnouts, pre-fatiguing), but if you are short on time then suffer through another set of lunges and quit looking at yourself doing bicep curls. What about my form?Good form. There is not a good way to write about form. Long descriptions are boring, confusing, and hardly convey the message. Future articles will provide pictures and some descriptions. An indispensable reference is Fredric Delavier’s Strength Training Anatomy (He also wrote one for women, but it is not any better, get the original). That being said, we will discuss some points on form, speed, and breathing.
TechniqueLearn proper technique and save yourself from injury and wasted efforts. Not only should you work to understand proper mechanics, but also which muscle is being targeted, why it is working, the effectiveness of the exercise, and its applicability to your sport. Above all else, learn proper form. By all means avoid time saving techniques such as bicep curls and back extensions, squats and hip folds, or rows and trunk twists. This list of improperly done exercises is seemingly endless. Decide which body part you are focusing on, and be meticulous with technique. Bad form often results from trying to lift too heavy, from being tired, or from being lazy.
SpeedAlong with form is exercise speed. With the exception of ballistic lifts such as the clean and lift, lifting should be done slowly, and always controlled. A common way of cheating (and getting bad form or injured) is to let the weight drop. Gravity should not bring the weight down, your muscles should! Imagine yourself seated, slowly and forcefully contracting your quadriceps to extend your knee, then WHAM! Down go the weights and bang on the stack- up again and you repeat. Excellent display of bad form. A good guide is completing the first part of the exercise in 2 seconds, then returning to the start in 4 seconds. This seems harder because it is. Congratulations- you are on your way to proper form. Later we will discuss the eccentric and concentric concepts of muscle contractions.
BreathingYou have to breath to live, so why do people forget that oh-so-simple rule when weight lifting? The time to exhale is during the forceful part of the lift. It seems backward and unnatural, but proper breathing helps tremendously. Usually your breaths should coincide with the push for chest/leg press, the pull for back exercises, and the up phase of your squats.
Proper weight
Yes you do know how much weight you should lift. You get stronger, though not necessarily bigger, by lifting heavy weight. The weight you choose is determined by the number of repetitions you can complete. You will see the most strength gains when you fail after lifting between 6-8 repetitions. A good strength maintenance rep range is 10-12. Those just beginning a program can pick a weight that allows them to complete 2-15 repetitions. Don’t be scared to go heavy in the weight room, allow yourself rest in between (30-45 seconds for 12-15 reps, 45-90 for 10-12, and 90+ for 6-8), and remember to vary your workout. Change your routine accordingly with different exercises, sets (from 2-4) and reps (from 6-12). DOMS
Your body’s reminder that you lifted weights. Delayed onset muscle soreness (DOMS) occurs from 48-72 hours after you strength training session. Muscle tissue is broken down when you weight lift, and it is repaired while you rest. In resting, you make your strength gains. Instead of trying to avoid the soreness by not lifting at all or not lifting heavy enough, understand and accept it. Do not do a heavy leg day on Monday and try big ring hill repeats on Wednesday. Those who are new to strength training will be sore for a few sessions. Those who challenge themselves properly will also be sore. Both will live to see another day, and they will be stronger for it. If the pain seems unbearable, don’t sit still. Try some type of light activity. Re-examine your session and modify as needed.
And remember...
Your gym is not a coffee house. News flash-you are at the gym to work! Maybe you spend too much time in the weight room because you are busy chatter boxing, TV watching, water fountain touring, or eye goggling. Get in, get out, and go home. Leave your cell phone in the locker room, and save last night’s date details for your instant message buddy. Take a few minutes before your session to make your program. If your equipment is taken, start on something else, or ask to work in (Most everybody is happy to comply-and you should too). The key is to keep the sessions consistent, effective, and short. With a little experience and some planning, your only marathon sessions will be after 26.2 miles on a road, and not at your gym.
did some weight training today ...
biceps....the way i learnt it from observing a guy the other..day ...
some puch ups...25 ..sit up..crunches...and ten minutes of cycling ..all mixed meddley to give a
decent morning high...
some puch ups...25 ..sit up..crunches...and ten minutes of cycling ..all mixed meddley to give a
decent morning high...
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