Reblogged

Reblogged

Seven benefits of heavy resistance training

PPP_Lyen_Wong

Lyen Wong, training at her personal training studio in Miami

Here are seven benefits of how using heavy resistance can maximize the results from your fitness program.

  1. Training for muscle strength is different than training for muscle size. A six- to 10-week strength-focused mesocycle of heavy resistance and low reps followed by a six- to 10-week hypertrophy (bodybuilder) mesocycle of moderate weight for higher rep ranges can produce significant gains in both size and strength.
  2. Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.
  3. Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.
  4. Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.
  5. Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.
  6. Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as a putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.
  7. Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.

Source: ACE

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What can you expect from your personal trainer?

Working with certified and experienced personal trainers offers many advantages:

  1. Custom programming. A knowledgeable personal trainer will create a customized exercise program for you, designed to help you reach your unique health and fitness goals. A trainer will also take into account special considerations (e.g. existing medical condition, pregnancy, post-rehabilitation, medications taken, etc) when creating a program exclusively for you.
  2. Safe and correct technique. When exercising, safety is the number one priority. A personal trainer will teach you the proper mechanics of each exercise and will ensure that you are performing each with correct form, thus maximizing the efficiency of your workouts.
  3. Motivation. Having a scheduled session with a trainer promotes accountability on your part, and can assist in developing adherence in the long run to making exercise a regular part of your routine. In addition to the outside motivation, a personal trainer can also help you develop a more positive outlook on exercise by exploring options for making exercise more enjoyable, reviewing short-term progress towards goals, and assessing feeling- and mood-state changes related to exercise, thereby improving self-confidence and self-motivation.
  4. Boredom prevention. A personal trainer can help you select activities that you enjoy, and also choose exercises that will keep you challenged and on track towards reaching your fitness goals. Personal trainers have vast knowledge of various exercises, tools and techniques that can make your workouts both fun and effective.

What can I expect during my initial training session?
During your initial meeting with a trainer, he or she will begin the process of getting to know you, in terms of your health and fitness goals, your health and exercise history, as well as your likes and dislikes. It is this information along with your trainer’s expertise and experience that will assist them in developing a customized program for you. Depending on your fitness goals, your trainer may administer a variety of assessments during the initial session, or may reserve some assessments until a point in your program that is more appropriate. The assessments that are ultimately selected are done so in line with your fitness goals, and are used to establish a baseline for progress comparison further down the road. Assessments are also used to gauge your current level of fitness, which can assist the trainer in developing your customized program (in terms of selecting proper exercise intensity, appropriate weight for strength training exercises, etc) and meeting your health and fitness needs. Examples of assessments that may be conducted include body composition assessments, movement screens and postural assessments.

How many times a week should I work out with my trainer?
Just like the program itself, how many times you meet with a trainer is a very individualized decision that depends on a variety of factors, including your schedule, fitness goals and your motivation level. Keep in mind that the ultimate goal of a quality personal trainer is to promote self-efficacy within the client, enabling them to take ownership of their exercise experience. It is for this reason that a good trainer will seek to truly educate clients (about things such as proper form, appropriate intensity, ways to stay motivated, ways to progress, etc) as opposed to just simply putting clients through a workout without having them understand the rationale as to why certain exercises were selected, and how the developed program relates back to their health and fitness goals.

How do I know which trainer is right for me?
It is important to note that not all trainers are created equal. When in comes to selecting the right personal trainer for you do some research and don’t be afraid to ask questions. Remember that it is your body and also your time and money. Choosing the right personal trainer ensures that you will receive the most from your training sessions and also that you will enjoy the experience. Keep in mind that an investment in the right personal trainer is an investment in your health and your success.

Source

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