Often times people have questions on weight training and health-related subjects, well today I would like to bring to you some questions and answers on fitness related subjects and how making some wise choices with you’re training will help you with moving along with your fitness-related goals.
My wife has had some questions on this subject recently, so I thought I would turn this into a blog based on the questions that she had raised in this health and fitness tips questions and answers.
Everyone is different, some people have more training experience and can handle a more rigorous workout while others are new to any form of exercise and need to work into it slowly.
Always trust your instincts and never over do it, if possible it would be a good idea to have someone to train with. A training partner can give you added physical and mental support and it also makes your workouts more enjoyable.
How often should I workout?
Typically when someone wants to know how often they should work out, it basically all depends upon what you’re training goals are and how much experience you have with working out.
Basically if you are new to working out, I would suggest that you train no more than 3 days a week. I would recommend every other day would be best for people starting out in a workout program.
Especially if you are new to training, you may get some muscle soreness after training, so if this muscle stiffness persists after two days, I would suggest holding off on your next training session until your muscles have recovered.
If you are more experienced with training and have been working out for at least six months, I would suggest gradually increasing your workout time, that is not only to say how many days a week that you train, but also your workout duration.
The best advice I would give for someone starting out in a training program would be no more than 3 days per week. After you have been working out for 6 months you can try bumping it up to four days per week, but this is also based on what you feel comfortable doing.
After you have been working out for one year, you can bump up you’re training schedule to five or six days per week, but again this also depends on what you feel comfortable doing and how well your body responds to exercise.
Go by what your body is telling you, if you are experiencing muscle soreness, give your body an extra break until it has recuperated.
Workout duration should be for at least 15 minutes for someone new to working out, once your body grows accustomed to training, then you can increase your workouts by small increments.
How much weight should I use?
First of all, how heavy of a weight you use for any given exercise is dependent on your physical capabilities, health and what your goals are.
Naturally some people are stronger than others so some people will be able to lift more weight, but whatever your physical capabilities are it is sound knowledge to not overdo it. The worst thing you can do is lift too much and injure yourself.
Health problems can be a hindrance but it will be in your best interest to get a checkup with your doctor first.
How much weight you use in your workout is also dependent on what your goals are. Typically, for someone who is interested in getting into better shape and losing weight will want to use a weight light enough to perform a higher count on reps such as 20-25 repetitions.
For someone’s goals to build large muscle size, they will want to use a weight where they are able to perform 8-12 repetitions.
To develop strength such as a power lifter you will need to increase your weight load that you are lifting to a heavy enough weight that you will only be able to perform 1-6 repetitions.
As long as you stay consistent to what your personal training goals are and follow within the rep ranges that I laid out, get a warm-up in at the beginning of your workout and train smart, you will see good results dependent upon your goals.
Training smart means not hoisting weight around that is more than what you can safely handle, and using good training form. For example if you are doing barbell curls you want to use a weight that you can only perform your designated rep range, but also a weight that you are making your biceps work and not your lower back.
What exercises are best?
They’re are many great exercises you can take advantage of to achieve your goals, some exercises work better for sculpting and toning your muscles while others work better for building size and strength.
This could be quite an in-depth subject to put under the microscope but I will just give a quick summary on some of the best exercises to perform based on what your own personal training goals are.
First of all, some of the best exercises for building size and strength would fall under the category of bench presses, dead lifts, and squats. There are many other great exercises for building muscle size and strength such as the barbell rows, overhead presses, barbell curls and barbell extensions.
Basically when it comes down to it, some of the best exercises for building size and strength are combination moves which are exercises that are involving more than one muscle group at a time.
Exercises that stand out in my mind that work best for overall cardio and firming and toning your muscles would be combination moves as well, because these exercises involve more than one muscle group at a time so they require a lot more energy expended when performing these moves.
Another great move that is good for overall cardio and toning your muscles can work the overall body but puts more emphasis on the legs, and that would be lunges. along with lunges there are other good exercises, as long as they involve the whole body you are expending more energy and burning more calories.
How long should my workout be?
The length of your workout is mostly dependent on your experience with exercise, or should I say how long you have spent working out. If you are new to working out I wouldn’t recommend you training any longer than 15 minutes per training session.
It basically comes down to training the muscle that you are working, getting a good pump and move on with your day. It depends on what all is involved in you’re training session.
If you are following a cardio program you more than likely have a set routine that will probably be between 15 minutes to an hour depending on your fitness level and goals, but for a weight training session it is dependent on what muscle groups you have combined in one workout.
If you are new to working out and you are training arms, let’s say you are doing 5 sets for biceps and 5 sets for triceps, you’re training session will not be as long as someone who is pumping out 15 sets for thighs and 15 sets for calves.
Your workout length is also dependent on how many reps you perform per set and also how long you rest between sets. The heavier you lift the longer you will want to rest between sets.
If you follow a rep scheme of 1-6 you would typically rest 2 minutes between sets, if you follow a rep scheme of 8-12 you would typically rest 1 minute between sets, and if you follow a rep scheme of 20-25 you would typically try to keep your rest between sets down to a minimum.
The point behind doing higher repetitions is to raise your heart level and to increase your cardiovascular health, in order to do this you will need to train at a higher speed performing higher reps and resting less.
These questions raised are only just a handful and there are many other great questions that I plan on covering in up and coming blogs in the near future.
I hope that what we covered here today had answered any questions that you may have had and gives you some good knowledge to take away on these subjects.