One of the biggest issues with exercise is plateaus. Plateaus are defined as a phase in physical development during which little headway is made. Plateaus are also called a phase of stagnation. During a period of time when there is little increase or decrease in development, a person is considered to have struck a plateau. If you have ever experienced a plateau, you know how frustrating this can be.
An effective tool to avoid the plateau effect is known as Periodization. The principal of Periodization avoids utilizing the same workload and exercise program for extended periods of time. You would plan a series of exercise or weight lifting programs that will be performed for two or three week intervals. After the predetermined period of weeks, you would begin a new program and perform that program for two or three weeks.
Create a program of 8 to 10 weight lifting exercises using a heavy weight for low repetitions. Perform this program for two to three weeks. Then begin a circuit training program of moderate weights with higher repetitions, but very little rest and recovery time between. Do this for two to three weeks. Next you can devise a program that combines aerobic exercise with weight training in between. Then repeat the programs starting with the first routine again.
The goal of periodization is to continuously change the intensity of your weight lifting or exercise program. This will prevent your body from adapting to your exercise routine. Your body will not reflect any increases in strength or advances in weight loss if it becomes accustomed to your exercise program. If you have reached a plateau, a period where you have stopped losing weight or making gains in weight lifting, you will have to change your program to begin seeing advances again.
Weight lifting regiments generally follow three training types. Simple sets, Pyramid system, and Super Setting are the most commonly used training routines used for weight lifting programs. As always, each individual should select the program that will help advance the person’s fitness goals.
· Simple sets: Simple sets generally utilize three sets consisting or eight to 12 reps each. The amount of weight used must allow you to complete the preset number of repetitions you have chosen. This program is best for the novice weight lifter. Remember to focus on form during the exercise.
· Pyramid System: The pyramid system is usually practiced by experienced weight lifters. This program is performed by increasing the weight load and decreasing the repetitions during each set of exercises until you reach your 1RM weight.
· Super Setting: This program is similar to circuit training. You will perform a set of three exercises without a rest and recovery period. Then you proceed with the next circuit of three exercises.
Each program should contain a minimum of 8 exercises. Each set of exercises should be performed to ‘volitional fatigue’. That is the point at which the exercise cannot be performed completely with proper form. Each muscle group should be worked twice a week with a 48 hour period of recovery. Try to lift weights with a partner when possible. Be sure to use proper form. Without proper form, the repetition of the exercise will have been useless. And remember to continually increase the intensity of the exercise to avoid plateaus.
Beginning a new exercise program often triggers feelings of trepidation. You may wonder if the program will work to further your fitness goals (i.e. losing weight, building muscle mass, etc..) or if the new exercise program will just be a waste of time. Most people begin to research the effectiveness of the selected exercise program by making inquiries. Usually this can be a helpful exchange of information. But sometimes, the information being provided can be based on a myth.
One of the most popular myths is ‘spot reduction’. Spot reduction is the idea that if you exercise a particular muscle group on your body, you will maximize the fat loss around that muscle group. Although it would be fantastic if this were true, it is not. Your body burns fat evenly throughout the body. It is impossible to select where fat loss will occur. Working one particular muscle group will strengthen that muscle group, but will not reduce the fat surrounding that specific area of your body.
Another myth claims that if weights are used during exercise, the body will gain substantial muscle that will appear bulky. Using weights in a regular exercise routine is essential to weight loss. By exercising the large muscle groups of the body, you will restore lean body weight and raise your metabolism for several hours after the exercise is finished. Muscle also burns calories at an accelerated rate. Muscle burns 30-50 calories a day per one pound compared to 3 calories per pound of fat. In order to gain substantial body mass, an individual has to train for many years and have the genetic predisposition. Bodybuilders normally have used some type of anabolic steroid to attain the muscle mass.
These are just two of many myths regarding exercise. It is important to recognize that not all information may be accurate. Before making a decision regarding your exercise program due to information received from a friend or helpful stranger, be sure to verify the veracity of the information. You could be inhibiting your potential fitness gains based on incorrect information. Weight lifting will help reduce fat substantially faster than just doing aerobic exercise alone. You may experience small weight gains initially. But that is due to muscle gains. Muscle weighs more than fat tissue. So don’t be afraid of using weights!
Developing a weight lifting or weight training exercise program will depend on your specific goals. If your goal is to develop strength and or to tone your body and muscles, you will adjust your reps, sets, and weight amount. The reps, sets, and weight amount will differ if your goal is to gain muscle mass and/or size. The rest and recovery period will differ depending on your personal fitness goals, too.
Increasing muscle strength can be accomplished, according to research, with just one set of each exercise. Studies have not shown that multiple sets will increase strength. Performing more than one set is acceptable and can increase endurance and help with caloric burn. When devising your weight lifting exercise plan to increase strength, a 1RM to 6RM should be used. Optimally try to aim for a 4 to 6RM. The exercises should be performed 3 to 4 days per week. Strength training requires a minimal amount of recovery time between sets and exercises. A maximum of 3 to 5 minutes should be sufficient. The amount of weight should be determined individually based on your own capabilities and expertise.
Increasing muscle mass or size requires adhering to an 8RM to 20RM. If you remain between 8-12RM, you will increase muscle size and experience some gains in strength. Between 12RM and 20RM, endurance and muscle size will increase. Rest and recovery will require at least a five minute period of rest between sets and exercises. You should also allow at least 48 hours between each weight lifting session to allow sufficient recovery time and to allow time for your muscles to grow.
Toning will only restore the muscle and decrease the amount of fat. To accomplish this, you will need to combine the recommendations for the strength training exercise program and include aerobic exercise and a good diet. Increasing muscle mass will require higher weight amounts and continuous increases in the amount of weight. It also requires a higher number of reps. Remember to increase your reps and weight amounts at regular intervals to avoid plateaus.
There are multiple factors to be considered in developing an exercise program that promotes your fitness goals. The most important is determining your primary objective for exercising. Are you trying to build muscle mass? Do you want to build muscle strength? Is your goal to lose weight? This decision sets the course of your fitness or exercise program.
If your main goal is to lose weight, you will need to develop an exercise program that will burn the maximum number of calories possible. Your program should include 30 to 60 minutes of aerobic exercise 3 to 4 days per week and resistance training also 3 to 4 days per week. The manner in which you implement the two programs is completely up to you. You can perform aerobic exercise on alternate days with the resistance training. As an alternative, you can combine the aerobic exercise and resistance training together. This is known as circuit training.
Circuit training is resistance training with almost no recovery time in between sets and/or exercises. To create a circuit training program, devise an exercise regiment that includes 10 to 15 weight training maneuvers. Perform each exercise for 8 to 15 repetitions. Since your goal is weight loss, you can perform 1 to 3 sets for each exercise. Do not rest for more than 30 seconds between sets. When you complete one exercise, move on to the next exercise with a rest interval of 30 seconds or less. This will keep your body in an aerobic condition and will strengthen and tone your muscles at the same time.
Losing weight is a difficult and often daunting task. But it is feasible. Your body will respond to the exercise if you remain dedicated and don’t give up. The program you devise should require you to exercise at least 5 days a week for 30 to 60 minutes each session. Your body burns the calories circulating in your body after 8 minutes of continuous exercise that raises your heart rate (aerobic exercise). After the initial 8 minutes, your body begins to burn the fat stores in the body for energy. The longer you keep your heart rate elevated and your body moving, the more calories you will burn. The resistance training maintains an elevated rate of caloric burn for up to 17 hours. So not only does it strengthen and tone your body, but it facilitates weight loss, too.