Question:
If I begin a new fitness program that involves weights and cardiovascular
activity, should I expect any pains?
Answer: Generally, the beginning of any fitness
programs endures a phase of adjustment. It enables the body
to become acclimated to the training regimen. The initial stages
of exercise involve moderate muscle aches, pains and soreness
that individuals are not accustomed.
Question: What is a good place to set the initial
benchmarks?
Answer: Generally, personal trainers will recommend
two to three sets of 10-15 repetitions. During the first set
of biceps curl repetitions, the muscles should feel a slightly
fatigued by the first set.
Question: What if there isn’t any fatigue experienced
after the first set?
Answer: If the muscle does not feel any fatigue
after the first set is indicates the weight is too light. By
and large, the first sessions will serve as trial and error.
Question: How can a person determine if they
are starting with an extra heavy weight?
Answer: If the individual is unable to perform
15 or 10 sets while maintaining the appropriate position and
form, then it represents that the weight is too heavy.
Question: What if I am trying to do one weight
lifting set but I’m unable to perform 15 repetitions?
Answer: It is best to have a spotter working
with you to prevent injury. However, the last repetition should
be performed by you.
How much time should be allotted between sets?
The answer is quite subjective. It depends
on your specific fitness goals. For example, body builders use
very heavy weights to produce extreme core muscle via squats
or bench presses. The rest interval ranges between three to
four minutes per each set.
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