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Developing Your Muscular Conditioning Program
Part 2 of a 3-part Series – Developing Your Fitness Program
Introduction
Fitness achieved through correct and consistent exercise activities is important at any age. Exercise habits developed in high school and college can be beneficial throughout life. It is never too late to begin a fitness program!
Whether the goal is to begin an exercise program or to maintain a program already adopted, you can profit from taking a few minutes to read the information outlined below. In the pursuit of fitness, fact and fallacy often get confused and sometimes people are misinformed and end up exercising in an unhealthy manner.
The purpose of this article is to help clarify some of these misconceptions, provide general principles regarding exercise and to encourage you to make muscular conditioning a part of your fitness program and a part of your life.
Muscular endurance and muscular strength are two of the basic components of fitness. These are often grouped together and referred to as muscular conditioning or may also be called resistance training. It is important to include cardiovascular conditioning and flexibility training in a well-rounded fitness program.
Consult a doctor for medical clearance if specific conditions exist (e.g. chest or heart pain, diagnosed heart trouble, dizziness, obesity, insulin-dependent diabetes), as well as to address any other questions you may have about your ability to begin exercising.
General Tips
The American College of Sports Medicine (ACSM) indicates that resistance training should be done at a sufficient intensity to enhance muscular strength and endurance. While there are many ways to engage in muscular conditioning, the ACSM recommends the following basic guidelines:*
1. one set of 8-10 exercises that conditions the major muscle groups
2. 8-12 repetitions of each exercise
3. exercise with resistance 2-3 non-consecutive days per week
Upon completion of your activity, stretch the muscles to assist in their recovery, to help increase flexibility and to avoid potential injury. Drink plenty of water before, during and after your workout.
*”The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults” (MSSE 30:6, 1998).
Important Definitions
· muscular conditioning – the process of increasing the capacity of the muscles to perform through resistance training with elastic bands/resistance tubing, weights, stationary objects and/or gravity
· muscular strength – the ability of a muscle or muscle group to exert force against resistance; strength is specific to a muscle or muscle area
· muscular endurance – the ability to perform repeated muscle contractions; endurance is specific to a muscle or muscle area
· concentric muscle contraction – tension that develops in a muscle causing it to shorten; a concentric muscle contraction is referred to as positive work (e.g. raising a dumbbell in a biceps curl)
· eccentric muscle contraction – tension that develops in a muscle causing it to lengthen; an eccentric muscle contraction is referred to as negative work (e.g. lowering a dumbbell in a biceps curl)
· repetition (rep) – a complete contraction (e.g. raising and lowering a dumbbell in a biceps curl)
· set – a designated number of repetitions (e.g. 8-12 biceps curls = one set)
Essentials of Training
· consistency – achieved through regular, structured training sessions; 2-3 times per week with a minimum of 48 hours rest between resistance workouts
· overload – the intensity of the exercise is increased progressively and gradually over time (e.g. increase the intensity when completing 12 or more reps does not fatigue the muscle)
· quality – the speed for form used for muscular conditioning is extremely important; exercising the muscle through the complete range of motion without jerking, flinging, etc.; minimum of two seconds for each phase of movement (e.g. two seconds up for a biceps curl and two seconds in lowering the weight)
Guidelines
· enlist the help of a qualified trainer or instructor before beginning a muscular conditioning program
· include conditioning exercises for all of the major muscle groups; work opposing muscle groups to obtain a balance of strength (e.g. biceps/triceps, chest/upper back, abs/lower back, quads/hams)
· begin with light to moderate resistance to learn proper technique; progress slowly to allow the muscles to adapt to the conditioning exercises
· allow a day of rest between muscular conditioning workouts that utilize resistance; failure to allow recovery may result in a plateau or a decrease in strength training and may result in injury
· an overall stretching program is essential to maintain flexibility and avoid injury; stretch all muscles used during the workout; hold each stretch for a minimum of 20 seconds
· revise an existing workout to add variety, break through a plateau or eliminate boredom (e.g. use weights for one workout during the week and resistance tubing for the second training session)
Benefits
· maintain/increase muscle mass = boost metabolism = burn more calories
· prevent injuries during regular activities
· perform daily activities more efficiently
· prevent osteoporosis = reduce likelihood of fractures
· look better and feel better!
Victoria Yannie is a certified Personal Trainer and Fitness Instructor with a passion for helping individuals in their pursuit of fitness and well-being. She has worked at a number of Big 10 and Ivy League universities along with a variety of fitness clubs and community centers. For more information, visit www.spiritfitsolutions.com or email, vicki@spiritfitsolutions.com.
spirit ~ the vital principle in humans
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