What is your goal when you think about fitness and body exercise? Is it muscle growth, or are you trying to develop functional strength? Yes, both the ways are very different.
Variables of muscular fitness
Variables of muscular fitness includes –
Strength defines the ability to create maximal force during one contraction, size relates to muscle volume, and endurance means your ability to sustain a specific muscular activity over time.
What is Strength Training and how to get started ?
A fruitful strength training program has up to five sets, of 8 to 12 repetitions, using heavy loads. One repetition maximum represents the heaviest loads. One-repetition maximum represents the heaviest load that one can lift successfully, at one time, for a given exercise. American Council on Exercise defines heavy load as equalling 80 to 100% of one-rep maximum.
How to get started?
Before you jump into the actual game you need to know
- The basic Principles of strength training– This covers everything from the exercises you choose to how you progress from week to week
- Always start with a simple program– Focus on one that works all muscle groups 1-3 non-consecutive days a week.
- Warm up– 5-10 minutes of cardio or with warm up sets of each exercise using a light-medium weight
- Challenge yourself, not kill yourself– The first few weeks, focus on learning how to do each exercise rather than on how much weight you’re lifting
What is Muscle Building – A good muscle building routine has one to six sets, of 8 to 12 repetitions, using 70 to 80 present of one-repetition maximum. Modest loads enable greater repetitions and increase training volume. Training Volume can be calculated by multiplying sets, repetitions, and load lifted. Muscle building focuses on resistance induced intramuscular damage which results in increased fiber diameter and subsequent muscle growth after recovery occurs.