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HEALTH & FITNESS ARTICLES

One Size Does Not Fit All

Take a look around at all the different people in any local gym working out. It does not matter where the gym is or who the people are that are, “working out”, all that really matters is that the majority of them are doing something, if not most things wrong, or at best, they are not getting the maximum return for their efforts. There are so many training philosophies out their that this information is overwhelming. Some work best for strength, others for size, some for sports, others for fitness, some for hard gainers some for beginners, and of course some for intermediate or even advanced. Even if you had the time to pursue most of them, how would you know which is best for you. There is really only one science, but all to often science is misinterpreted, which can and does lead to a lot of misinterpretation and confusion.

Some of them have read and are now doing a, “work out routine” that they saw in a magazine, or other article created by some self proclaimed fitness guru. A lot of routines come from the Muscle Magazines, written by people looking to sell products, and telling you to do what the genetically gifted, and advanced body builders are currently doing. I assure you that these routines will do more harm than good for the general population. Some are from isolated articles, and have plenty of merit, but not enough information to be the basis of long term exercise prescription. Some gym goers watch what other people are doing and copy them. You get the idea a vast majority of gym goers are doing something wrong. Some will get hurt, others will work out doing the same thing over and over, and finally giving up when the get tired, or upset due to fact that they are not making their perceived gains.

What is resistance training? In it’s simplest definition, resistance training is, in the broad sense a term that represents all that is related to developing strength. We can further develop and expand on this to include a load or intensity that ranges from light to heavy, during resistance training the body’s musculature is required to move, or attempt to move against an opposing force, usually presented by some type of equipment.

Taking resistance training to a higher definition, resistance training exercise is the most important activity, bar none, that can enhance personal health and body shape or physique. (Brooks, 1997: Wilmore and Costell 1994: Plowman and Smith 1997)

Like all fields of study resistance training is based on underlying scientific principles, concepts and definitions. Thoroughly thought out progressive resistance training programs are comprised of so many different factors: i.e. Intensity, volume, overload, muscle endurance, strength and maximum power, periodization, duration, volume,

Rest, velocity, technique, range of motion, frequency, number of sets and repetitions, rest between sets, speed of movement, muscle activations, breathing, stabilization, active recovery, weight used, compound and isolated exercises, safety techniques, the right type of equipment, effectiveness and an application to the clients goals. No wonder the average person just does what he has read, been told, or sees someone else do. Not even close to the correct exercise prescription that the exerciser needs. Yes we have all heard that some exercise is better than none. This is true up to a point. It is better to stand than sit, run than walk and so on. But to achieve the maximum results for a maximum effort takes knowledge and science and a full concept of all the exercise principles that may apply to each and every person who starts on the path to exercise. You started for only one reason, you wanted to be successful, you can be. You just need the right knowledge to maximize your results.

As a certified fitness trainer, specializing in a whole body approach, (progressive resistance training, cardio-vascular training, and diet modification, nutrition and supplements) to obtain the goal of ultimate health and fitness, can bring the term resistance training instructor to mean instructing and helping a person how to train their whole body, mind and physical self, by an understanding of the following; engaging the body in a thought out method that pays attention to body position, and exercise design client goals, needs and expectations.

Resistance training requires stabilization of the body throughout the entire process and the correct range of motion, appropriate resistance.

Compound and isolated exercises, as one focuses on exerting muscular force via muscle contraction, maintaining a safe and coordinated routine.

The term, resistance training now can be considered an art form, of mind, body, force, safety, form and knowledge to achieve short and long term fitness goals in the minimum about of time. It encompasses as a basis at least all of the following components.

Agility, balance, body composition, cardiovascular endurance, flexibility, muscular strength, neuromuscular coordination, power, and speed.

Now that we know what a balanced, well thought out program consists of we need to know what it can accomplish.

Maximal optimal health and decreased incidence of secondary health problems related to disuse syndrome.

Increased muscular strength and endurance.

Increased flexibility.

Improves cardiovascular function and blood lipid management.

Reduces risk factors responsible for cardio vascular disease.

Reduces obesity and glucose intolerance.

Lessens or eliminates depression.

Improves sleep.

Enhances self esteem and a feeling of control.

Improves basic motor skills.

Makes activities of daily living easier.

While we are still watching people train in a gym, (or any place else) by using any exercise that may come to their mind, or one they saw someone else do or read about in a book or magazine, going hopelessly through a number of exercises where the cingular goal is to push, pull, grunt and struggle with weight obviously too heavy, to achieve something that no one is quite sure just what that should be.

A comprehensive and complete approach to resistance training involves a well thought out, scientifically correct program to address the stated goals and needs of a client. Not something someone else is doing, or something you read in an article. It has to be designed to achieve your goals, as long as they are realistic and if not, to create goals that are. Most fitness enthusiasts, expect gains in strength or muscle size, from a progressive resistance training program.

A Certified Trainer will design a progressive resistance training program which will produce changes in body composition, strength, muscular hypertrophy, (size) and motor performance that many individuals desire. To achieve optimal changes in these areas clients mush adhere to some basic principles. These principles apply regardless of the resistance modality or the type of system or program the individual uses. A well qualified trainer is aware and incorporates all or some of these principles into your workout, this insures that you have the best of all worlds working for you….science and experience.

Two undisputed principles guaranteed to insure your success.


This article was provided by MCM Fitness
For more information on MCM Fitness, check out their full profile here.
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