Category Archives: Strength and Endurance Info

IMPROVE MUSCLE STRENGTH AND ENDURANCE:

Resistance Training for muscle strength, growth, or endurance

Resistance training programs often prescribe an array of sets, reps, and exercises to obtain a desired training effect. Through varying the training volume and time-under-tension, resistance training programs can be customized to best fit training goals; muscle strength; power; endurance; muscle growth (also known as hypertrophy).

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Introduction to Strength Training, Home Program

Total-body workouts performed 2-3 times a week can be far more effective than split-day, strength training 4 times a week. Save yourself time and energy with this total body workout. These six exercises can be performed at home with bands, hand weights, or body weight.

Six Exercises:

  1. Squat
  2. Bent-over low-row
  3. Shoulder press
  4. Lunge
  5. Cobra fly
  6. Push-up

Beginners:   try each exercise for 1-minute to muscle burn, do 1-2 sets of each exercise
Intermediate:   try 12-15 reps of each exercise with a weight that challenges your ability to complete 15-reps, do 2-3 sets of each exercise
Advanced:   try 8-10 reps of each exercise with a weight that challenges your ability to complete 10-reps, do 2-4 sets of each exercise

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The Right Protein for Optimal Recovery

It’s well known that protein helps maintain and repair lean muscle tissue. Protein type and timing are important to take advantage of this muscle building benefit. While there are many types of protein powders invading store shelves, the best protein recovery drink may be found at home.

Past research has identified a post-workout “30-minute window” in which the body is very receptive to using protein and nutrients consumed to maximize recovery and lean muscle gains. This 30-minute window is an ideal time to consume a meal or drink containing a balance of carbohydrate and protein.  The best post-workout snack should contain 4-grams carbohydrate for every 1-gram protein

Snacks for Post workout Recovery (using the 4:1 ratio)

  • 8 oz non-fat chocolate milk  (26:8)
  • 6 oz non-fat fruit on the bottom yogurt (28:6)
  • 1 mozzarella string cheese, 5 whole grain crackers, 10 grapes (26:9)
  • 1 cup Cheerios, and 1/2 cup non-fat milk (15:5)
  • 1/4 cup hummus, and 1/2 cup carrots (35:9)
  • 1 slice whole grain bread, 1 oz turkey, and 1 cup apple juice (35:9)