This article will discuss traditional procedures like static and dynamic stretching as well as some newer modalities aiding in the speed and effectiveness of a warmup. Muscular endurance refers to the ability of a given muscle to exert force, consistently and repetitively, over a period of time ( 1 ). Also, because you’re targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute. Obviously, you won’t be able to lift heavy amounts of weight for 20+ reps, so you’ll be lifting lighter loads. Learning about the advantages of different procedures is crucial to building an effective warm-up specific to yourself or another individual. People targeting muscular endurance will aim for a range from 12 to 20+ reps. There are many warm-up procedures that a coach or athlete may implement into their training routine. Benefits of a well designed warm-up are as follows:² Designing an adequate warmup is usually dependent on the athlete’s needs, goals, and abilities.¹ The goal is to mentally and physically prepare the athlete for a training session or competition while reducing the risk of injury. You can also maintain muscle strength with longevity supplements. According to the National Strength and Conditioning Association, a warm-up is defined as “preparatory activities and functionally based movements that are specifically designed to prepare the body for exercise or sport”. 120-180-seconds: The 2-3 minute range is usually the sweet spot for getting the most out of each set of a heavier compound exercise. In general, repair of muscles after heavy bouts of exercise can take between 24 and 48 hours.
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