Personal Trainer San Diego - Is Getting To Two Minutes Failure Or Success? - 0 views

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  #1 Joesph Winstead on 12 Jun 12

   

  As a personal trainer San Diego, plus.google.com/115839840522968346614/about, I sometimes overhear a customer voice disappointment after completing a workout that "I didn't even reach two minutes on that machine today!" And it is clear from the tone that they feel as though they are expected to get 2 minutes, and that they fell short and "were not successful." When I hear that, I get frustrated about the misconception, because it's actually better if your muscle tissue fully fatigue prior to reaching two minutes.
  
  If things are set up properly, you shouldn't have the ability to reach two minutes on any of the workouts that you do. Once a an individual has figured out how to execute slow-motion strength training, you need the weight to be heavy enough so that your muscles hit "momentary muscular failure" in under 2 minutes. (Momentary muscular failure is the moment when after numerous repetitions your muscles become so tired that you're pulling or pushing as hard as you can but you are not able to move the weight.)
  
  Coming from resistance training research it appears that there's a perfect range of resistance for workouts: light enough that you get at least half a minute before reaching muscle failure, and likewise substantial enough that you achieve that failure point in under 120 seconds (two minutes). In the research, resistance levels chosen in that range appear to stimulate the best possible changes (the best possible strength gains, lean muscle mass improves, metabolism development, and so on.). If the weight is way too heavy (you cannot obtain at least 30 seconds of motion before reaching muscular failure), then your results are not of the same quality. Also, if the weight is way too light (you could carry on with repetitions for more than 2 minutes), then your outcome will be also less than what they could be. (For warm up and safety purposes, it's best if you have a minimum of a minute of muscular loading before reaching muscle failure, not just the minimum of thirty seconds necessary to ensure ideal results. So our trainers normally try to choose loads the will trigger muscle failure between 1 and 2 minutes, rather then thirty seconds and two minutes.)
  
  There are exclusions to these guidelines. Novices just learning slow-motion power training will most likely need to take weights that are light enough that they can get to two minutes on the workouts for at least their initial few sessions so they can learn the form properly. Or, if a person has a damaged or extra sensitive joint, at times that joint is not able to tolerate heavier loads on certain exercises and the weight should be lighter. But, for lots of people on most exercises, the resistance is best to be substantial enough to establish muscle failure in under 2 minutes. If you arrive at two minutes prior to hitting muscular failure, the load was way too light to produce ideal results.
  
  My very own body reacts exactly as the research indicates. Making sure the weights are substantial enough to force "failure" in less than two minutes gives me better results than when in the past I've at times utilized weights that were lighter. My upper body muscles in particular have measurably benefitted after understanding the importance of making the weights substantial enough.
  
  As a personal trainer San Diego County, more information, these are definitely my recommendations. Rather than getting upset if you can't arrive at 2 minutes on an exercise, consider it an achievement: (1) if you fatigue your muscles down to the point of muscular failure - this is the most crucial part, and (2) the weight was substantial enough to render failure in under two minutes. This formula will stimulate ideal benefits in your body.
  

   

  <div class="cArrow"> </div><div class="cContentInner">As a personal trainer San Diego, <a href="https://plus.google.com/115839840522968346614/about" rel="nofollow">plus.google.com/115839840522968346614/about</a>, I sometimes overhear a customer voice disappointment after completing a workout that "I didn't even reach two minutes on that machine today!" And it is clear from the tone that they feel as though they are expected to get 2 minutes, and that they fell short and "were not successful." When I hear that, I get frustrated about the misconception, because it's actually better if your muscle tissue fully fatigue prior to reaching two minutes. <br /><br />If things are set up properly, you shouldn't have the ability to reach two minutes on any of the workouts that you do. Once a an individual has figured out how to execute slow-motion strength training, you need the weight to be heavy enough so that your muscles hit "momentary muscular failure" in under 2 minutes. (Momentary muscular failure is the moment when after numerous repetitions your muscles become so tired that you're pulling or pushing as hard as you can but you are not able to move the weight.)<br /><br />Coming from resistance training research it appears that there's a perfect range of resistance for workouts: light enough that you get at least half a minute before reaching muscle failure, and likewise substantial enough that you achieve that failure point in under 120 seconds (two minutes). In the research, resistance levels chosen in that range appear to stimulate the best possible changes (the best possible strength gains, lean muscle mass improves, metabolism development, and so on.). If the weight is way too heavy (you cannot obtain at least 30 seconds of motion before reaching muscular failure), then your results are not of the same quality. Also, if the weight is way too light (you could carry on with repetitions for more than 2 minutes), then your outcome will be also less than what they could be. (For warm up and safety purposes, it's best if you have a minimum of a minute of muscular loading before reaching muscle failure, not just the minimum of thirty seconds necessary to ensure ideal results. So our trainers normally try to choose loads the will trigger muscle failure between 1 and 2 minutes, rather then thirty seconds and two minutes.)<br /><br />There are exclusions to these guidelines. Novices just learning slow-motion power training will most likely need to take weights that are light enough that they can get to two minutes on the workouts for at least their initial few sessions so they can learn the form properly. Or, if a person has a damaged or extra sensitive joint, at times that joint is not able to tolerate heavier loads on certain exercises and the weight should be lighter. But, for lots of people on most exercises, the resistance is best to be substantial enough to establish muscle failure in under 2 minutes. If you arrive at two minutes prior to hitting muscular failure, the load was way too light to produce ideal results.<br /><br />My very own body reacts exactly as the research indicates. Making sure the weights are substantial enough to force "failure" in less than two minutes gives me better results than when in the past I've at times utilized weights that were lighter. My upper body muscles in particular have measurably benefitted after understanding the importance of making the weights substantial enough.<br /><br />As a personal trainer San Diego County, <a href="https://plus.google.com/115839840522968346614/about" rel="nofollow">more information</a>, these are definitely my recommendations. Rather than getting upset if you can't arrive at 2 minutes on an exercise, consider it an achievement: (1) if you fatigue your muscles down to the point of muscular failure - this is the most crucial part, and (2) the weight was substantial enough to render failure in under two minutes. This formula will stimulate ideal benefits in your body.<br /></div>

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