Strength Training And Conditioning
Strength training and conditioning are two very important aspects of building a healthy lifestyle. By improving
both your strength and your cardiovascular endurance you will see many advantages like increased energy, more
focus, and lower occurrence of injury and illness.
When making a strength training and conditioning routine, there are a few important concepts to remember.
In this article I will discuss these concepts and tell you how to get the most out of your workouts.
Firstly, a strength training routine will vary depending
on the individual. To be efficient with your training, this is something you must realize. What works for one
person may not work for another, so while some basic concepts are important for everyone, you may need to do some
experimenting with your routine.
As you experiment with different rep ranges, rest times, and weights, make sure you record each of your
workouts. Doing so will help you understand what gets you the best results so you can continue doing it!
Depending on your goals you will want to adjust the rep ranges and number of sets you preform. If you want to
improve your raw strength, sets of 6-8 and reps of 1-3 will do just that. If you are working towards building
muscle mass and hypertrophy, sets of 4-5 and reps of 6-8 work best.
For endurance, try 3-4 sets of 10-12 reps (or more). You should pick a weight that you have perform the required
number of reps for. If you can’t, lower the weight, and if you do more reps than noted, increase the weight. As
always, mixing things up and combining different rep ranges and sets is a good way to keep your body guessing.
Your strength training can be set up in a variety of different splits (working different muscle groups on
different days) or full body workouts. How often you work out each day will largely depend on your schedule and
your preferences (although I recommend around 2-3 days a week at the minimum). The important thing to remember when
starting a strength training routine is that you need to be consistent to see results.
When working on your conditioning, you will first want to decide on what type of machines and methods you want
to use. For example, if you plan to compete in a triathlon or marathon, you will probably want to stick with the
stationary bike and the treadmill.
However, if you are not training for a particular event you have the freedom to do whatever you want (exercise
classes, sports, elliptical, stairmaster, plyometrics).
For effective cardiovascular training, it is recommended that you preform high intensity interval training. This
is done by alternating “work” sets with “recovery” sets. For example, sprinting for 30 seconds, recovering for a
minute and a half, then repeating. You will find that these interval workouts dramatically improve your
Hopefully this article has given you some simple tips for developing an effective strength training and
conditioning routine. These guidelines should be developed for your individual goals and preferences to see the
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