I've been reading about power lifting today. Most people who train for that use the Bench Press, Squat, and Dead Lift. I'm not interested in the squat right now for two reasons.
1. its hard. the technical aspect causes the squat to be very easy to mess up. I'm going for quality in my work out, and want to concentrate on perfecting my dead lift, and bench press.
2. the dead lift uses most of your muscles anyways, so doing it with the squat is semi-redundant. I want to keep my time spent in the gym-per-day down to about an hour.
my first goal for dead lift is to be able to lift my body weight. and the same for my bench, which will take a lot longer. I still need to figure out what my 1RM is. I'll update my goals and current progress later. I'm still new to the dead lift, and my bench press isn't that great, so first I want to concentrate on form before dumping on extra plates. I'd say that right now I've been working at 60% to 70% as I'm trying to figure out how to do these things right.
Circuit Training
For those who may not know, circuit training is usually comprised of 3 or more explosive exercises without breaks in between exercise. For example, I usually do a 3 minutes for each exercise in this order: burpee's, push-ups, burpee's, sit-ups, burpee's, and body weight squats.
You don't have to use the same exercises, or 3 minute intervals, but that should give a general idea for someone wanting to know about circuit training.
You don't have to use the same exercises, or 3 minute intervals, but that should give a general idea for someone wanting to know about circuit training.
Body weight training
I primarily do body weight exercises instead of weight lifting. They include: Push-ups, pull-ups, squats (many variations), dips, and crunches.
Of course there are more exercises than the ones named here, but I just wanted to give an idea.
Of course there are more exercises than the ones named here, but I just wanted to give an idea.
HIIT
High Intensive Interval Training... usually done by sprinting, but may be done with any "cardio" exercises.
First you warm up for a couple of minutes at an easy pace, then for 30 sec- 1 min go at maximum intensity, after that go back to the easy pace for a couple of minutes, repeat.
This type of exercising conditions your heart, increasing it's efficiency as it goes from a low heart rate to a high heart rate, and back down to a low one.
First you warm up for a couple of minutes at an easy pace, then for 30 sec- 1 min go at maximum intensity, after that go back to the easy pace for a couple of minutes, repeat.
This type of exercising conditions your heart, increasing it's efficiency as it goes from a low heart rate to a high heart rate, and back down to a low one.
Tuesday, March 11, 2008
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment