Did the title capture your attention? Few would believe “failing” to be desirable when fitness training. By the end of this article, you will see how failure yields the best results!
The Five Components of Fitness:
Muscular Strength
Muscular Endurance
Cardiorespiratory Fitness
Body Composition
Flexibility
Over the next few weeks I am going to be discussing the 5 components of fitness. When thinking about fitness one generally has goals to gain more muscle, get fit, lose weight, become healthier, etc.
I challenge you, over the next few weeks, to create your fitness goals on a more specific level by setting goals for each component of fitness. By establishing goals for each component my hope is that you’ll strive to improve your overall health & well-being through a comprehensive fitness program.
Muscular strength is the maximal force that can be generated by a specific muscle or muscle group. Muscular endurance refers to the ability of a muscle to perform repeated contractions over a period of time. In the real world these two components are of the utmost importance because they determine how much and how long our muscles can perform. So how can you increase muscular strength and muscular endurance together? The simple answer being, these two components, while separate, are linked together by muscular ability. So, the stronger a muscle is the more endurance a muscle will have.
Reality: Jonathan can arm curl 150 lbs. one time (more muscular strength)
Pastor Nathan can arm curl 50 lbs. one time (less muscular strength)
Question? Now who would be able to curl 40 lbs. the most times (muscular endurance)?
How can you apply this information to your own fitness goals? When you focus on increasing your muscular strength you will inevitably increase your muscular endurance! The best way to increase your muscular strength is through the overload principle. Simply put, overload your muscles with a weight they are not accustomed to lifting. Find a weight for every exercise that completely exhausts your muscles by the end of the set. Lift every set to failure! For example, if your last repetition doesn’t completely exhaust your muscles, then the weight is too light. This is one of the only times failure is a good thing! This is the best method to achieving your muscular strength and muscular endurance goals.
Now take the challenge, over the next week create specific goals relating to your muscular strength and endurance.
Examples: I want to be able to curl more than Pastor Nathan. OR
My goal is to be able to hold my child as long as he/she wants without tiring.
Stay tuned: next week cardiorespiratory fitness!
6 comments:
Jon-
Oh, just wait until Nate reads this...you're going to be in big trouble...you had better watch out, he might duct tape your head!
Thanks for the info...this really helps and I can't wait to get to the gym tomorrow morning. Maybe we'll make time tonight!
Jon,
I try to do 3 reps of 10 when I do my weight lifting. I choose I weight that I am able to lift with a slight amount of "burn" by the time I am finished. I guess that I should be pushing my self harder?
How do I know when I am overdoing?
I've tried lifting more weight, but I can't do my 3 reps of 10.
Which is more important? Less reps or more weight?
Great question! I was going to get into that issue in the article, but didn't want to get too long.
Summarized, the amount of reps depends on your goals and the muscle being worked.
For most everyone in the health challenge the exercises should be performed for 10-15 repetitions and 3-4 sets. If you are failing within that 10-15 range each set then your weight is heavy enough. This may require dropping weight to perform at least 10 reps on your last set/s. If you are reaching this point then job well done!
If you have been exercising and you don't have health problems then don't worry about overdoing when lifting this many reps, but do be cautious of proper form to prevent injury, especially when tired.
For those wanting to build muscle mass and strength the overload principle still applies, but they should perform 3-4 sets of 6-10 repetitions. This will require heavier weights and longer rest periods between sets.
My goal is to have enough energy, endurance,and strength for a bike ride or walk with my family even after a long day at work.
My new goal is to continue to curl 50 lbs...but with this trainer's head between my bicep and forearm.
Ahh brotherly love!!
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