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 OCTOBER 29, 2009 Low-Intensity Resistance Training Safe, Effective Low-intensity resistance training can yield the same benefits as high-intensity resistance training, and with a minimum of risks associated with a high-intensity work out. The latest research on low-intensity resistance training suggests that it is safe and effective, according to a review in the October/November issue of ACE Certified News, a newsletter for personal trainers published by the non-profit organization American Council on Exercise. Low-intensity resistance training, which is defined as 65% or less of the maximum amount of weight you can lift at one time, allows you to strength train throughout your lifetime while reducing dangerous loads on your joints. It also enables you to reap the benefits of resistance training without dangerous spikes in blood pressure, particularly important if you are overweight or have hypertension. High-intensity resistance training at 80% of your one-repetition maximum has been associated with joint risks and high blood pressure. So how do you design a low-intensity workout? Here are the guidelines presented in the article: -- Do a minimum of 2 training sessions per week. In 13 weeks, you should see significant improvements in muscle size, strength, and tone. -- Use an intensity of between 40% and 65% of your one-repetition maximum. -- Do 8 repetitions per set. -- Do 1 warm-up set followed by 3 training sets. -- Rest for 60 seconds between each set or exercise. -- For each exercise, take 3 seconds to lift the weight, pause for 1 second, and take 3 seconds to return the weight to the starting position. -- Do not fully extend your arms or legs. Maintain a slight bend in the joint. For a full work-out, include exercises that work a single joint, such as seated knee extensions, knee flexion, biceps curls, triceps extensions, and lateral shoulder raise, as well as multi-joint exercises, such as vertical squat, chest press, lat pull down, abdominal bend, and back extension. |
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