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A toned muscular system supports your skeletal system and helps you to have better posture. It also increases power, speed, flexibility, and overall health and wellness when incorporated into a total workout routine including aerobic activity 3-5 times a week, daily rest and relaxation, and proper diet.
General guidelines Strength Training: Include a minimum of two 20-minute sessions per week. Focus on all major muscle groups. Three sets of 10-12 reps and gradually increase resistance.
Endurance Training: Include at least three 30 minute sessions per week. Do exercises such as calisthenics, push-ups, sit-ups, pull-ups, and weight training. Three sets of 15-20 reps.
To shape and tone muscles: use lighter weights and more reps To gain fuller muscle mass: use heavier weights and fewer reps, gradually increasing resistance.
Be sure to allow your muscles time to rest a day between workouts, as this is the time when the muscle fibers enlarge. This is called hypertrophy.
Aerobic training will produce some enlargement of muscles. A weight training program including isotonic and isometric exercise will produce full muscular enlargement.This can include the use of resistance exercise machines, exercise bands, or free weights to overload your muscles for a period of time.
Proper weight training will not limit flexibility. Use full range of motion for each muscle you work. Muscles shouldn't remain sore for more than 2 days. If soreness persists, small fibers may have been torn. If this happens you should stop exercising and treat the injury. Use the RICE method (rest, ice, compression, and elevation) for some minor injuries. Consult a physician for proper treatment methods. |
