Maximize Every Repetition

Whether you’re a male wanting to bulk up or a female wanting to tone up, the training methods to reach your goals are quite similar.  Progressive resistance training increases the size and strength of muscles in both men and women, although men generally have a greater ability due to the hormone testosterone, higher percentage of lean body mass, and larger body size (Westcott, 2014).  Paying attention to your movement speed during each repetition is a training variable you should use to improve your desired results.

There are two phases of a contraction – the concentric action and the eccentric action.  A concentric contraction is the shortening of the muscle – this usually feels like the work phase (e.g., the up phase of a bicep curl).  The eccentric action occurs when the muscle lengthens; it feel like the easier phase of the exercise (e.g., the lowering phase of a bicep curl).  Every time you perform resistance training exercises you should make the most of every repetition by focusing on both phases of a contraction.      

Each repetition should be performed smoothly, taking about 6 seconds to complete – approximately 1-3 seconds for the concentric action and 2-4 seconds to complete the eccentric action (Wescott, 2014).  If you’ve been concentrating on the concentric contraction you may feel more soreness after slowing down the eccentric action.  Eccentric training is known to cause the greatest amount of post workout soreness.  Interestingly, the eccentric training has also been shown to be more effective than concentric training for strength development and muscle hypertrophy (Farthing & Chilibeck, 2003). 

Maximize your strength training routine by working your muscles in both phases of the contraction.  You may need to slow down each repetition and focus more on the eccentric phase but you will soon notice improved results.  As with all resistance training, concentration and proper technique are paramount.     

References

Farthing, J., & Chilibeck, P. (2003). The effects of eccentric and concentric training at

     different velocities on muscle hypertrophy. European Journal Of Applied Physiology,

     89(6), 578-586.

Westcott, W. (2014). Resistance training: programming and progressing. In C.X. Bryant,

     S. Merrill, & D. Green (Ed.), American council on exercise personal trainer manual.

     (5^th edition). (pp. 326-390). San Diego: American Council on Exercise.

 

Reevaluate Your Goals

Are you frustrated because the number on the scale isn’t moving?   Maybe you’re discouraged because you’ve been strength training for several months and still don’t see toned or sculpted muscles.  There are a few things to keep in mind if you’re not noticing results.    

It’s important to remember everyone responds to exercise differently.  Your physiology, how hard you exercise, and your diet all play an important role in the results you’ll achieve.  Just because your favorite celebrity supposedly has sculpted arms from yoga doesn’t mean you’ll get the same results (and they most likely do more than yoga).

To get those sculpted muscles you’ll have to exercise hard!  You can’t lift five pound dumbbells and expect to have arms like Hugh Jackman or Cameron Diaz.  I recommend not looking at the number on the dumbbell or weight stack when choosing how much to lift.  Instead, pick up a weight and see how it feels, then proceed to do the exercise.  You should reach momentary muscle failure between 8-15 repetitions while still maintaining good form.  Also, don’t be fooled by the magazine covers suggesting you’ll have a beach body in 4 weeks exercising only 10 minutes a day.  It’s not going to happen!  You’ll need to dedicate time to strength training at least two or three days a week, cardiorespiratory training most days of the week, as well as good nutrition.

 

Proper nutrition will accelerate your weight loss and/or muscle building goals.  It’s important to include food from all the macronutrients (carbohydrate, protein, and fat).  They will provide you with energy before your workout and improve recovery after your workouts.   Proper nutrition, and a realistic, dedicated exercise program will allow you to see the results popular magazines suggest, but in a real life time frame.   

It’s also important to reevaluate your goals.  Are they realistic and attainable?  Do you have a plan as to how you’ll accomplish your goals?  If you don’t have exercise experience (or even if you do), it is beneficial to hire a certified personal trainer who will design an individualized program to ensure you achieve results safely.   A personal trainer will also educate and motivate you as you work towards your health and fitness goals.   

 

Choices today determine tomorrow...Choose a Healthy Lifestyle!

   

Obesity - A National Problem

Obesity is on the rise in the United States.  Body weights have increased 20% since 1980, with 71% of men, 61% women, and 32% of children being overweight or obese (Schlenker & Long, 2011).  Obesity increases health care costs and the risk of developing chronic diseases.  Heart disease, stroke, type 2 diabetes and certain types of cancer are some of the leading preventable deaths caused by obesity (Center for Disease Control [CDC], 2014). 

The growth of obesity is due to cultural factors, such as eating out more, consuming larger portions, becoming more sedentary, rather than genetic causes (Schlenker & Long, 2011).  Since obesity is caused by our actions, maybe it can be cured by changing our actions!  It doesn’t take much to witness health improvements - a weight loss of 5% to 10% of one’s initial body weight is sufficient to reduce the development of diabetes by 58% in people with pre-diabetes” (Schlenker & Long, 2011, p. 337). 

Being mindful of what you eat and how much you eat will help improve the amount of calories you consume.  Are most of your meals from a box, frozen dinner, or fast food?  Do you recognize the ingredients listed?  How many calories are you really eating?  Are you eating an entire package which is two or three servings?  You can begin being aware of what you’re eating by reading labels.  Try purchasing and eating fresh foods for one week or cooking a homemade meal with a friend – you’ll be feeling better and having fun too!

Incorporate intentional exercise and additional movement throughout the day!   “Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity” (CDC, 2014).  The recommendation for exercise is 2 hours 30 minutes of moderate intensity exercise (or 1 hour 75 minutes of vigorous activity) and two days of strength training every week.  Additionally, move more - try parking further away from the grocery store and also help carry-out clerks by returning your shopping cart to the designated area!  Take the stairs instead of the escalator or elevator and walk whenever possible.

America’s obesity problem has evolved over many decades because of various cultural, social, and economic changes.  However, the solution to reversing these debilitating changes is relatively simple and only requires knowledge, determination, and commitment.  Start today by making conscious and intelligent choices about your diet, increase your intentional exercise, and strive for a healthy lifestyle based upon sensible and informed decisions.   

CHOICES TODAY DETERMINE TOMORROW…

CHOOSE A HEALTHY LIFESTYLE!

 

 

References

Center for Disease Control. (2014). Adult obesity facts. Retrieved from:

 

      http://www.cdc.gov/obesity/data/adult.html

Center for Disease Control. (2014). Why is physical activity important? Retrieved from:

    http://www.cdc.gov/healthyweight/physical_activity/index.html

Schlenker, E.D. & Long, S. (2011). Williams’ essentials of nutrition & diet therapy, 10^th 

    Edition. St. Louis, MO: Mosby Elsevier.