Archive for the ‘Training’ Category

Principles of Weight Lifting

Posted: August 3, 2011 in Fitness, Training

There are two very basic principles of weight lifting — building strength or building endurance.  Of course, there’s more to it than that, but if you’re just starting out, we’ll keep the information in short, bite-sized pieces.

Building endurance is also in the same field as building and maintaining lean muscle, rather than mass or volume.  Building strength, on the other hand, is the opposite and is typically the route for “buffing up” or “bulking up.”

In either case, the first principle being weight lifting is to lift as many times as it takes per set to become fatiguing with the last three reps.  A rep is a single lift, or push, or pull; one motion of moving the weight.  A set is a number of reps.  Sets can consist of anything from 6 reps on up to 15 or even 20, which we’ll discuss now.

Building endurance is often termed in lifting as “lifting light.”  This means picking a weight that will enable you to do around 15 reps per set (remembering that the last three should be difficult to complete).  This increases your muscle groups’ stamina but won’t necessarily bulk up in size or mass.

Building strength, or “lifting heavy,” involves lower reps but higher weight.  A set should tire you out around 10 reps at the most.

A typical weight lifting routine will look something like this, then:

  1. Perform your reps (8-10 or 12-15, depending on your goals).
  2. Rest for 1-2 minutes, or work out a different muscle group.
  3. Repeat the set.
  4. Rest again.
  5. Optionally do a third set, depending your routine.

Typically, it is also best to allow muscle groups to recuperate and recover for about 48 hours before working them out again, so include a day of rest in between working out the same muscle groups.

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Training for the 5K

Posted: August 3, 2011 in Training

While the WD is technically somewhere just above 3 miles (or the length of a 5K), the obstacles and uneven ground make it much more challenging than running a 5K on pavement.  But that doesn’t mean that beginners can’t take advantage of a 5K training program to at least put them in the ballpark (or in my personal preference, the hockey rink).

About.com posted a very easy-to-understand beginning training schedule for getting off your butt and out into the world.  Remember to pace yourselves, though, especially if you haven’t run within the last 6 months or more.  Even if you were the captain of the cross-country team in high school, if it’s been several years, check your ego at the door and start back over from the beginning.  Don’t let your pride do the talking!