While at the gym, you will see a variety of people doing a variety of strength and endurance exercises. When you are going down the slope, bending your knees, firing your quads, and swooshing down that hill or mountain for several minutes to even longer you need endurance. Skiing, for example, is a sport that uses muscle endurance. In the gym, that may be doing 50 body weight squats in a row, moving to a rhythm. Muscle endurance is the ability to do something over and over for an extended period of time without getting tired. Think about lifting that heavy box when moving – that requires strength. In the gym, that may be bench pressing a heavy barbell 5-8 repetitions. Muscle strength is the ability to exert a maximal amount of force for a short period of time. And the truth is, in the real world, you need both and use both in your everyday life. Doing more repetitions with lighter weights will help you build up endurance. muscle endurance.ĭoing less repetitions with more weight will help you increase your strength. You only have to make one change at a time to make a difference, although more is often better.I hear this statement all the time - “heavy weights with low repetitions will bulk you up while light weights with high repetitions will tone you up.” Is there a difference in these two types of training? Yes, but it’s not about the way you look, it’s about muscle strength vs. Lifting the same weights for the same exercises every week will keep your body in the same place. You can modify weights or repetitions, choose different exercises, or change the order in which you do them. After six or more weeks of consistent strength training, which is about the amount of time it takes to start seeing improvement in your body, you can change your routine to make it more difficult. The first few weeks, focus on learning how to do each exercise rather than on how much weight you're lifting or how many exercises you're doing. Aim to challenge yourself, not overtax yourself. Some people like to break up strength training by concentrating on their upper body one day and their lower body the next, and that's perfectly fine. Give yourself at least a day of rest to recover. Rest days are crucial for building lean muscle tissue and preventing injury, so try not to work the same muscle groups two days in a row.Many people hold their breath while exerting, but exhaling during the hardest part of the exercise helps fuel the movement. Focus on form. Good form means lets you reap all of the benefits of your workout and avoid injuries at the same time. To maintain proper form, pay attention to your posture (stand tall with chest lifted and abs held tight), move slowly (this ensures you're relying on muscles, not momentum, to do the lifting), and remember to breathe.Warm up first. Warm muscles are less susceptible to injury, so do 5 to 10 minutes of cardio or some warm-up sets of each exercise in your workout using a light, easy to lift weight.Just right is a challenging effort that you can do with proper form and control and without excess strain. It's too heavy if your form is sacrificed or it just feels too taxing. You'll know it's too light if you can do an entire set with minimal effort. The key is to use weights that are not too light and not too heavy.
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