WHAT and WHY
When considering any subject, to simply consider the WHATof the subject without researching the WHYleaves you subject to the research and application skills of the study's author.A brighter avenue to take would be to BENEFIT from someone's research and application, but not to be LIMITED by it. This can be accomplished by seeking out the WHY.
#1: If you "hear" that weight training
should be done every other day AND stop with that, you probably will train
with at least a "day off" between workouts, if not more. THAT
IS THE "WHAT" PART.
What about the "WHY"?
The WHY is what you NEED to know to not be limited by someone else's research and application. In this case, the WHY is answered like this:
WHY? Because muscles need some time off to recover and rebuild after complete exhaustion achieved through weight training. Notice the "complete exhaustion" part of this explanation. I have worked in over 20 health clubs and usually less than 10% of the people working out go to absolutely 100% exhaustion. Does this mean that if you do get 100% completely exhausted in any muscle area that you NEED at least a full day off, if not more? POSSIBLY NOT.
I have worked muscles to complete exhaustion and the VERY NEXT DAY was able to do it again. I tried to repeat for the third day at times, and usually found my muscles NOT to be fully recovered. In those cases I stopped the set and moved on to another muscle region. The rule I teach my clients? As you start any set of weight training, pay attention to the "tiredness level" of the muscles being used and if they don't feel 100% recovered from your last workout, STOP THE SET and move on to another exercise. YOUR body tells you what to do, not someone else's rules. Since you probably involve yourself in aerobic exercise you are using the muscles you exhausted in anaerobics (weight training) to perform your aerobics, which might delay complete recovery of said muscle tissue.
is the limiting factor of the application of anaerobic exercise? If the
muscle you are intending to work out is not completely recovered, rest
it. As long as the muscle is completely recovered, you can work it out
What is the limiting factor of aerobic exercise? If you can generate the lower pulse rate of your training heart rate range, do it. If you can not generate the lower pulse rate of your training heart rate range, you need rest.
#2: You have heard to exhale while lifting
the weight and inhale while lowering it back to the starting point. THIS
IS THE "WHAT" PART. What about the "WHY"?
The WHY is what you NEED to know for the above mentioned reason at the beginning of this page. In this case, the WHY is answered in this manner:
WHY? Because HOLDING your breath raises your blood pressure and exhaling supports your body and ensures you breathe.
CONSIDER FURTHER RESEARCH: The area of muscle you are intending to work out is SUPPOSEDLY turning ANAEROBIC during your set. This means "without air". So you are NOT breathing for THAT part of your body, it is NOT using air if you are truly ANAEROBIC. You are breathing for the OTHER AREAS of your body that ARE aerobic. AND, any breath you breathe in takes about 10 seconds to get from your lungs through your blood to your body parts.....SO ANY BREATH YOU TAKE SERVES YOU 10 SECONDS LATER!
WHAT DOES EVEN FURTHER RESEARCH SHOW?
Add to this that in most cases humans tend to "shallow breathe" and/or "hold" their breath during times of physical stress. This is also true in weight training. So I tell my clients to REVERSE this "normal" tendency AND to ensure that an oxygen debt does NOT occur during the set, breathe IN AND OUT regardless of where you are in the performance of any repetition (thus taking care of the "don't hold your breath" syndrome) AND breathe larger and deeper breaths as you notice more and more muscle exhaustion occurring in your intended muscle areas, just be careful not to hyperventilate. You're basically attempting to match the acquired muscle exhaustion with enhanced oxygenation. This can also raise the VO2 level of your exercise.
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Copyright (C) 2000 -- Barry Acquistapace, Owner
E-mail -- SOCALXPRT@Yahoo.com
Revised -- 12/17/2000
URL -- http://www.born2Bfit.com/whatandwhy.html
Web master -- Barry Acquistapace