Exercise NOW N.O.W.-teens


Informative


arrow Nutri-News
arrow Exercises
arrow World Nutrition
arrow Nutri-Facts
arrow Dr. Chan's Case Files
arrow Teen Health
arrow Recipes
arrow Links
arrow Credits

 Interactive


arrow Daily Planner
arrow Calorie Database
arrow Nutri-Quiz
arrow BMR and AMR
arrow Dr. Chan Forum
arrow RDA
arrow Live Chat
arrow E-mail Us
Exercise-the key to physical fitness.

Weight Training

     Weight lifting is a great way to improve muscle tone and turn fat areas into muscle. However, through weight training you may gain weight. The reason for that is, muscle tissue weighs more than fat tissue. There are three types of weight training programs: isometric, isotonic, isokinetic.

      Isometric weight training is exercise with little or no movement of the target muscle area. Isometric exercise requires muscle tension to build strength. Pushing against a wall is an example of an isometric exercise.

      Isotonic exercises require movement during muscular contractions. Doing isotonic exercises should give the doer strength and flexibility. Such examples are pull-ups, push-ups and lighting weights.

      Isokinetic exercises involve a wide range of movement. The exercises build strength, flexibility and endurance. Resistance is put in different angles and a wide range of motion. An example of isokinetic exercise is Tai-chi.

      When weight training, here are some simple guidelines to follow, even if you are not trying to gain weight. When toning muscles, it is suggested to do more repetitions and lighter weights. When lifting for strength, fewer repetitions is best, but with heavier weights.

      Toning: 2-3 Sets of 10-12 repetitions.
      Strength building: 2-3 Sets of 8-10 repetitions.
      Gaining mass: 2 Sets of 6-8 repetitions.

      By working your muscles repeatedly, you eventually will reach a pinnacle where the weights you are lifting will not give your muscles very little improvement, if any. When this time comes, you should increase the amount of weights that you lift, but decrease the number of repetitions to begin. Once you are accustomed to the larger weights and your muscles can handle the difference, you can add repetitions to your sets.

PreviousHelpNext