One at a Time
April 25th 2007 09:56
I continue to advocate brief and intense weight training workouts for the average(non-bodybuilder) who wishes to enhance his/her fitness. Such workouts force adaptation in muscular,cardiovascular, and pulmonary systems to the effect that they all grow larger. Larger heart,lungs and muscle in turn are an indicator of general health and extended longevity.
Today I would like to suggest a change of pace workout schedule to achieve the above results.By change of pace I mean a regimen that is not designed to be a permanent part of your training,but one that will to some extent shock the body and improve its capacities when you return to a more normative workout.
It is very simple. Each day select one body part. Train it for 20 minutes,moving from one movement to another with only enough rest to move from place to place and to load weights. You will be doing what is called a giant set.You will need four or five exercises for your selected body part. I can assure you that this workout will tax your muscles. What you want to concentrate on is the response of your heart and lungs. They should be fully engaged. If you understand the concept of target heart rate,you might pause long enough to compare you heart rate to it.
At the end of 20 minutes you should feel that the muscle you have been working is pretty much at its limit. The soreness the next day should be significant also. You should also realize that you have not only experienced a muscle workout but a cardio one as well.
If you are a serious trainer you may be saying that you can never train all your body in even a week on this regimen. In your case I say do a large body part for 20 minutes and a smaller one for 10-12 and you will be able to train each part more frequently,but not ruin the effect. Remember that that effect is one of intensity and all out focus. If you add to the workout the intensity will be gone.
Give it a try and begin to experiment with the marriage of resistance and aerobic exercise. You will soon see that they can be combined. Your servant, as always.
It is very simple. Each day select one body part. Train it for 20 minutes,moving from one movement to another with only enough rest to move from place to place and to load weights. You will be doing what is called a giant set.You will need four or five exercises for your selected body part. I can assure you that this workout will tax your muscles. What you want to concentrate on is the response of your heart and lungs. They should be fully engaged. If you understand the concept of target heart rate,you might pause long enough to compare you heart rate to it.
At the end of 20 minutes you should feel that the muscle you have been working is pretty much at its limit. The soreness the next day should be significant also. You should also realize that you have not only experienced a muscle workout but a cardio one as well.
If you are a serious trainer you may be saying that you can never train all your body in even a week on this regimen. In your case I say do a large body part for 20 minutes and a smaller one for 10-12 and you will be able to train each part more frequently,but not ruin the effect. Remember that that effect is one of intensity and all out focus. If you add to the workout the intensity will be gone.
Give it a try and begin to experiment with the marriage of resistance and aerobic exercise. You will soon see that they can be combined. Your servant, as always.
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