Weight
training involves using a muscle or a group of muscles to exert
a force or overcome resistance in a single contraction. When you
weight train, you use your body’s energy systems. |
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| Repetitions |
Recovery |
Type
Of Training |
| 15 – 20 |
20 - 30 seconds |
Low intensity endurance.
Perform two to three times per week in one to five sets.
You need to keep rest to a minimum to replicate the aerobic
energy system. |
| 12-15 |
30 – 60 seconds |
Moderate intensity for
toning. Perform two to three times per week in three to
ten sets. |
| 08-12 |
30 – 90 seconds |
Moderate to high intensity
to increase muscle size. Perform once or twice a week
in four to fifteen sets. |
| 04-08 |
2 – 5 minutes |
High intensity for strength.
Perform once or twice a week in two to ten sets |
| 01-04 |
2 minutes+ |
Very high intensity for
power. Body builders and top class athletes will perform. |
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The higher the repetition, the lighter the weight will be. Make
sure that you stay within your repetition range and that during
the last two repetitions you start feeling muscle fatigue. If
you don’t, the weight is too light. Recovery is the amount
of rest you need between sets. If you don’t want to wait
around, you can set your programme up to perform a set of upper
body exercises and work your lower body during your rest period.
Both aerobic and anaerobic training create damage to your muscle
fibres, with the heaviest weights/lower repetitions creating the
most. Weight training tears muscle fibres and then during rest
periods (why we leave at least forty-eight hours between each
weight training session) muscle fibres rebuild and return stronger
and fitter.
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