| Question:
If I begin a new fitness program that involves weights and cardiovascular
activity, should I expect any pains? Answer:
Generally, the beginning of any fitness programs endures a phase
of adjustment. It enables the body to become acclimated to the
training regimen. The initial stages of exercise involve moderate
muscle aches, pains and soreness that individuals are not accustomed.
Question: What is
a good place to set the initial benchmarks?
Answer: Generally,
personal trainers will recommend two to three sets of 10-15
repetitions. During the first set of biceps curl repetitions,
the muscles should feel a slightly fatigued by the first set.
Question: What if
there isn’t any fatigue experienced after the first set?
Answer: If the muscle
does not feel any fatigue after the first set is indicates the
weight is too light. By and large, the first sessions will serve
as trial and error.
Question: How can
a person determine if they are starting with an extra heavy
weight?
Answer: If the individual
is unable to perform 15 or 10 sets while maintaining the appropriate
position and form, then it represents that the weight is too
heavy.
Question: What if
I am trying to do one weight lifting set but I’m unable to perform
15 repetitions?
Answer: It is best
to have a spotter working with you to prevent injury. However,
the last repetition should be performed by you.
How much time should
be allotted between sets?
The answer is quite
subjective. It depends on your specific fitness goals. For example,
body builders use very heavy weights to produce extreme core
muscle via squats or bench presses. The rest interval ranges
between three to four minutes per each set. |
