April
2010
Maximize Your Strength Training Routine
A study published in the journal Medicine and Science in Sports and Exercise confirmed that for the average person exercising by strength training, the number of repetitions (the number of times a muscle or group of muscles is used to lift a weight) is not of major importance; a single set of repetitions was found to be almost as effective in maintaining fitness as three sets.
The American College of Sports Medicine (ACSM) — the largest sports medicine and exercise science organization in the world — and the U.S. Surgeon General have also been recommending a 1-set exercise program for some time.
So incorporating a simple 1-set, five- to 30-minute weight lifting routine into your regular program will definitely improve fitness, and is a practical, obtainable goal for most people.
But remember, you need to do enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions.
It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.