Sunday, 18 November 2012

How To Establish Workout Routines Based On Science

By Dr. Dennis Clark

Commonly held perceptions about workout routines are full of misunderstandings and dogma. Strength and muscle building is commonly developed according to untruths, which wastes many gym hours for little pay back. There have been many studies conducted over the decades revealing that strength training efficiency is based on different facets than most believe, meaning shortened exercise times are equally effective.

Most trainers believe that every muscle group requires a workout three times weekly with four sets of 12 reps using weights heavy enough to bring failure once the end of the set is reached. Research published in the late Nineties suggests that this habitual overworking is based on less than fact. Muscle building workouts of varied levels of resistance were studied over the ten week period. Those who did fewer sets experienced the same muscle size and strength improvements as those who did the highest number.

Further studies showed that those who used one set had the same strength improvements as groups who did three sets. These studies did place emphasis on the value of doing many sets but they were not conclusive. Nevertheless, there is no theoretical physiological reason why strength increases would be greater for people using multiple sets instead of single ones.

A study assessed almost 50 trials showing that trainers usually spend too much time in the gym. Most of the trials revealed that there are no advantages to doing multiple sets. It appears to be far more effective to spend less time doing quality sets.

Working out should entail the correct intake of fluids. Uneducated overhydration to improve water ratios can be dangerous. Athletes often take in only water, which can result in dangerous imbalances that can end in coma and death. It's imperative to include sugar, sodium and glycerin in one's fluids during exercise. Potassium is another crucial electrolyte to supplement with water.

Bike workouts also provide excellence endurance extremely quickly. Sprint interval training for two weeks using only 15 minutes of intense aerobic activity appears to be highly effective at improving endurance. In fact, using sprint interval training gives better results than endless hours of aerobic exercise.

Using appropriate weights during aerobic exercise is an excellent way to use all muscle groups in shorter phases of activity. Trainers usually don't use low calorie diets when they're trying to build muscle because they think calories prevent strength improvement. This belief is based on falsity. Science suggests that workout routines used on meal plans with low calorie counts are effective.

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