Hello,

Last time I talked about how strength training drastically reduces aging.  

It is important to note that just because an exercise makes you sweat or leaves you feeling tired, doesn't mean you are doing it right.  Which leads me to the good news: It is good to keep your sessions short when strength training... so you should be able to fit these sessions in 2-3 times a week, no problem...right?

1. When creating a workout, include strength drills for the following major areas: core (abdominals and surrounding structures), quads, hamstrings, shoulders, back, chest, biceps, triceps and forearms.     
2. Gravity and resistance are great and safer training partners than weights.  Doing things like push-ups, dips, lunges, crunches and using resistance bands are not only effective but make it easy to "take" your training program with you when you travel.
3. To develop muscle, the muscle has to be challenged.  Pick a weight intensity which makes you feel challenged for 6-10 repetitions.
4. Make sure you have adequate nutrition before and especially after every workout.   In order for your muscles to develop, they'll need proper nutrients.  The 45 minute window immediately following all workouts is the important time to consume low-fat calories in order to maximize the gains you've earned with your workout!
5. Alternate days when you do weight training.  Muscles grow during the off time, so it is important to allow ample time for rest and recovery.
6. Always use correct technique.  If you aren't sure, consult with a qualified personal trainer.  
7. If you experience pain, STOP.  You can actually do more harm than good.
8. Increase the weight or resistance when you can do 2-3 reps more than your prescribed routine on your last set.  Be sure when adding extra reps you are still in correct form.  
9. Poor technique, fast paced reps and limited range are three key errors with strength training. These errors should never be tolerated.
10. Work your largest muscles first such as your back, thighs and chest.  Your smaller muscles tend to tire more quickly and then are unable to support your larger muscles.
11. Always do a warm-up 5-15 minutes prior to starting your strength training so you aren't working cold muscles.  Also be sure to cool down at the end to help prevent soreness.

If you have questions about strength training or need information on resources, post your question to me at http://www.mikeryanfitness.com/faq.php . 

With Healthy Regards,

 

 

 

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