Personal Trainer San Diego - Is Reaching 2 Minutes Success Or Failure? - 0 views
started by Burley Gillespie on 24 Jul 12
started by Burley Gillespie on 24 Jul 12
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As a personal trainer San Diego, I often overhear a client express disappointment right after finishing an exercise that "I didn't even get to two minutes on that equipment today!" And it is obvious from the tone that they feel like they're expected to reach 2 minutes, and that they fell short and "were unsuccessful." Whenever I hear that, I get frustrated about the misunderstanding, because it's actually better if your muscle tissue fully fatigue before arriving at 2 minutes.
If everything is set up right, you should not be able to arrive at 2 minutes on any of the exercises that you do. When a an individual has figured out how to perform slow-motion strength training, you need the load to be substantial enough so the muscles hit "momentary muscular failure" in under two minutes. (Short-term muscular failure is the point at which after numerous reps your muscles become so exhausted that you are pulling or pushing as hard as you're able to but you're not able to move the load.)
Because of weight training research it appears that there's a perfect range of resistance for workouts: light enough that you get at least thirty seconds just before attaining muscle failure, and also substantial enough that you reach that failure point in less than a hundred and twenty seconds (2 minutes). In the research, resistance levels chosen in that range appear to promote the best possible changes (the best possible strength gains, lean muscle tissue improves, metabolism development, etc.). If your weight is way too heavy (you can't get a minimum of thirty seconds of motion before hitting muscular failure), then your outcomes aren't of the same quality. Also, if the resistance is way too light (you could maintain repetitions for more than 2 minutes), then your outcome will be also lower than what they can be. (For warm up and safety purposes, it's a great idea to have at least a minute of muscle loading before achieving muscle failure, not just the minimum of 30 seconds necessary to guarantee ideal results. So your San Diego county personal trainer often try to choose loads the will result in muscle failure between 1 and 2 minutes, instead of thirty seconds and two minutes.)
You can find exclusions to these rules. Beginners just learning slow-motion power training will most likely need to take weights which are light enough that they'll get to two minutes on the exercises for their initial couple of sessions so they could learn the form correctly. Or, if a person has a impaired or extra sensitive joint, at times that joint cannot withstand more substantial loads on particular workouts and the weight should be lighter. But, for most people on most workouts, the resistance is best to be heavy enough to render muscle failure in less than two minutes. If you arrive at 2 minutes before hitting muscular failure, the load was too light to yield optimum outcomes.
My own body reacts exactly as the research indicates. Making sure the loads are substantial enough to induce "failure" in under two minutes provides me with much better results than when in the past I have at times utilized loads that were lighter. My upper body muscles specifically have measurably benefitted after understanding the importance of making the weights substantial enough.
As a personal trainer San Diego, these are my tips. Rather than getting disappointed if you can't reach two minutes on an exercise, consider it a success: (1) if you exhaust 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 less than two minutes. This combination will promote ideal benefits in your body.