Swimming Accessories
Heart Rate Monitors | Sports Watches | Supplements | Sports & Fitness Accessories | Triathlon | Swimming | Equestrian | Horse Riding | Sundog Sports Sunglases | GPS | Equine (Horse) Heart Rate Monitors
Customer Service | Track Your Order | Shopping Basket Fitsense Sports Shopping Cart
Running Accessories
Developing Muscle and Strength 41 item(s) in your basket
SHOP AT FITSENSE

FITSENSE SPORTS
by Chris Mattingly Fitness Articles

fitness & training articles



Developing Muscle and Strength

According to the National Strength and Conditioning Association (NSCA), there are three basic approaches to 'strengthen bones and maintain muscle tissue, decrease fatigue brought on by normal daily activities, decrease cholesterol levels, promote a healthy body weight and body composition, improve balance, coordination and body awareness, and contribute to positive body image, self-esteem and self-confidence' . The following table is a guide to the type of training you may wish to start using (or already are). The training is divided into three groups: Muscular Endurance, Building Muscle Size, and Muscle Strength.

Basic Goal

Definition

Training Method

Other Training Goals

Muscular Endurance

The ability of a muscle or muscle group to perform repeated contractions against light (submaximal) load for an extended period of time

Use lighter weights; complete two to three sets of 12 to 15 repetitions; take a shortened rest period of 30 to 60 seconds between sets; train to moderate fatigue; train two to three times a week or more, resting one to two days between workouts

A well-accepted training method for beginners; promotes muscle tone; aids in injury prevention/rehabilitation; promotes good posture; promotes healthy body composition

Building Muscle Size/Mass

Body sculpting or body building

Use moderate to heavy weight; complete three to six sets of eight to 12 repetitions; rest 60 to 90 seconds between sets; train four to six times a week, resting one to two days between before training the same body part

Increase muscle mass; increase general strength; promote sport performance; promote healthy body composition

Muscular Strength

The maximal force a muscle or muscle group can generate in one maximal effort

Use heavy weights; complete three to five sets or more of one to six repetitions or more; rest more than two minutes between sets; train four to six times a week, resting one to two days between before training the same body part

May aid in injury prevention; promotes good posture; improves sport performance; promotes healthy body composition; increases general strength

Source: NSCA: The Quick Series Guide To Basic Weight Training.

As with any fitness program, ensure that you are in a good condition to start training at these levels of intensity. Good Luck!

LOOK OUT
Sign up and Get 5% off with next newsletter, latest news, tips & special product offers


PROMOTIONS
Free UK Mainland Delivery when you spen over £100
HOW TO CONTACT US


Enquiry form - Click Here

Write to us at:

Integrico Limited
Main Street,
Langar,
Nottingham,
NG13 9HE
England

LATEST ARTICLES & TIPS
Fitness Tip of the week
Fitsense Fitness Blog
Sports Performance
Cardio Training & Running
Weight Loss
Weight Training
Workout Routines
Diet & Nutrition
Timing & Monitoring
Eyewear
Accessories
Outdoor Sports
Swimming
Sports Apparel
Fitness
Sports Nutrition
Cardio Training
Workout Routines
Sports Performance
Weight Training
Diet & Nutrition
Weight Loss
Swimming Training
Sitemap
Affiliate Programme
Terms & Conditions
Contact Us
Blog

Customer Service
Delivery
Returns & Exchanges
Security & Privacy
Track Your Order


Copyright Fitsense Sports 2007-2011. Specialists in Sports & Fitness Accessories.