Wednesday, June 6, 2007

Strength Training Myths ( 6 )

Ask Glen!

Q. Glen, I should be sore after every workout right?

A.How do you know if you've gotten a good strength training workout? A lot of people would measure their workouts by how sore they are the next day, but that isn't the best way to gauge your workout.

Soreness (often called Delayed Onset Muscle Soreness or DOMS)is normal if you're a beginner, if you've changed your usual routine or if you're trying new activities. But, that soreness should lessen over time and, if you're sore after every workout, you may need more recovery days or to reduce the intensity of your workouts to allow your body time to adapt and grow stronger.

Soreness is actually caused by small tears in your muscle fibers, which is how muscles respond when overloaded. Rest and recovery are essential for growing stronger and building lean muscle tissue.

If you're sore after every workout, you may need more time to recover or you risk overtraining and injury.

So, if soreness doesn't work for measuring effectiveness, how do you know if you're getting a good workout?

  • Lift enough weight. When strength training, you always want to choose a weight heavy enough that you can only complete the desired number of reps. If you stop at the end of a set and realize you could do more, increase your weight so that the last rep is difficult, but not impossible to complete.
  • Work all your muscle groups. Whether you do a total body workout or a split routine, make sure you hit all your muscle groups 2-3 times each week, with at least one exercise per muscle group (more if you're more advanced).
  • Change your program. Make sure you change your routine every 4-6 weeks to avoid plateaus.

To prevent soreness, you should warm up before your workout and cool down and stretch the muscles you've used after the workout.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Glen Edward Mitchell

Any questions? Ask Glen

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Lawrenceville, Georgia, United States
Is the Founder of Fitness Builders 4 Life,the WorkOut GEM,G350,G180, G90, Eat 4 Life, Clean, Lean & Mean & Ask Glen. The mission of the Fitness Builders is to provide the community with health education and to empower people to change unhealthy lifestyles thereby increasing life expectancy. By educating the community on healthier lifestyle practices it is the intent of Fitness Builders to reduce the ravages of obesity, heart disease, cancer and other lifestyle or self inflicted diseases. Glen is also a AMA Certified Nutrition Specialist and a ACE, ACSM, NASM Certified Personal Trainer has 30+ years in Sports, Exercise Science and Nutritional Food Management, Learning and Mentoring Men and Women on a more Mental & Physical Healthy Life Style consisting of a low fat, low salt, Low carbohydrate, high protein, organic nutrition which also includes moderate exercise and mental awareness. Stay Informed, Live long and be Mentally and Physically Healthy! Any questions? Ask Glen!

Any Questions? Ask Glen!