I hear this statement all the time, “heavy weights with low repetitions will bulk you up while light weights with high repetitions will tone you up”. Is there a difference in these two types of training? The answer is yes – but it’s not about the way you look, it’s about the muscle strength vs. muscle endurance.
Doing less repetitions with more weight will help you to increase your strength.While, doing more repetitions with lighter weights will help you build up endurance. And the truth is, in the real world, you need both and use both in your everyday life.
Muscle strength is the ability to exert a maximal amount of force for a short period of time. For example, lifting something very heavy. In the gym, that may be bench pressing a heavy barbell 5-8 repetitions.Out in this winter weather, think about pushing your car out of a snow ditch – that requires strength.
Muscle endurance is the ability to do something over and over for an extended period of time without getting tired.In the gym, that may be doing 50 body weight squats in a row moving to a rhythm.Out in the winter weather, skiing is a sport that uses muscle endurance.When you are going down the slope, bending your knees, firing your quads, and swooshing down that hill or mountain for several minutes to even longer you need endurance.Or think about situations where you repeat the same movement over and over again like shoveling snow.
While at the gym, you will see a variety of people doing a variety of strength and endurance exercises.When teaching a strength class, I always incorporate some exercises that will build muscle strength and some that involve muscle endurance to round out the participants training because as I said above, out in the real world, you never know whether you’ll need strength or endurance to complete everyday tasks.
Lastly, I want to dispel the myth that using heavy weight will bulk you up.Men genetically can develop more muscle mass through heavy lifting. However, women, for the most part, do not have the type of testosterone to create that huge muscle bound look.And remember more muscle is a good thing… the more muscle you have, the more calories your body will burn throughout the day and the more capable you are to perform any activity that comes your way.
When we incur minor injuries, we are often not sure of whether to use heat or ice as a means of first aid. The matter is made even more confusing by the fact that we are inundated by advertisements of over-the-counter products. There are basic ways to determine whether you should use heat or ice to treat a minor injury, and there are specific steps for effectively applying each option.
If you have or think you may have a major injury, stop poking around on the Internet for advice and call EMS. Do whatever they tell you to do until they arrive. Your health is worth way more than the cost of the service.
If you have a minor injury such as the result of falling and banging your knee or elbow into something, or if you have an injury due to overuse, such as running faster or farther than you were conditioned for, then follow these steps, with the first step being to immediately stop doing whatever it was that you were doing.
Ice is typically suggested for acute injuries, in an effort to reduce swelling and keep it down. This is often seen used on football players when they get knocked down unusually hard. You should ice the injury as quickly as possible after it occurs. The injured body part is likely to be reddish in color, and warm to the touch. It may also appear visibly inflamed. If it appears this way relative to its uninjured counterpart on the other side of your body, this means that ice is likely the recommended treatment.
Never apply ice directly on the skin, but you don't need an expensive fancy ice pack either. It is usually sufficient to use a bag of crushed ice, or even a bag of frozen peas, beans, or corn. While you want to ice the injury effectively, you also don't want to literally freeze it. Place a sheet or some other barrier between the bag and your skin. Wraps and bandages containing gel freezer packs are also available, but sometimes these can actually be so thick that you hardly feel the ice through them.
In any case, never ice an injury for longer than 20 minutes, as this can lead to frostbite. Wait about 45 minutes to an hour before icing again as needed, and don't use the injured body part during that time. Just be still.
Never apply ice proactively -- in other words, don't try to use it before you do something that you anticipate will cause an injury. It just doesn't work like that. You can, however, apply heat to loosen up a stiff joint before doing an activity.
Icing is typically only suggested for the first 48 hours after an injury occurs. Beyond that, it is usually considered to be ineffective. That is why you want to ice an injury and get the swelling down during that time frame.
After that 48-hour period, if all swelling is gone, heat can be applied to an injury to increase blood flow to the area and promote healing. Heat can also be used before an activity, which uses the effective body part, in order to loosen the area and remedy stiffness.
In short, the advice for heat application is essentially the opposite of ice. Never use heat after an acute injury, or after an injury due to overuse. Use ice for those purposes. Never use ice before an activity; but use heat on a critical joint before an activity.
Heat can be applied in many ways. Disposable, self-activating heating patches are available which provide many hours of heat. You can also use an electric heating pad, or a hot, wet towel. Moist heat can often be more effective than dry heat, but experiment with both. In any case, never use any heating device while you are sleeping or not attending to it. You need to ensure that you are not burning your skin. It is usually sufficient to just apply a small amount of heat for a small amount of time to have good results.
Don't get yourself into an endless cycle of using heat to loosen up a joint, then injuring it through overuse, and then icing it to bring down the swelling, only to repeat the same pattern the next day. If this sounds like something you do, consider taking six weeks off from the activity in question, and then building back up to it gradually and safely. Heating and icing should be a means of first aid, not a way of life.
Note that a minor injury should get noticeably better over a 72-hour period, especially if you are following these steps. If you see that this is not happening, you may have injured yourself more than you realized, or were willing to admit to yourself. Seek medical attention.
Also, think of injuries as a time for self-reflection. Was your injury truly an accident, or are you doing silly things and being reckless? Are you going for 10-mile jogs when you are really only in condition for 1-mile ones? Think about what you can do to prevent the same injury from occurring in the future.
Have you ever accomplished anything great with an inconsistent effort? Unless failure is considered a great achievement, you probably haven't. You must exercise consistently to get the results you want! It surprises me how many people don't even try to be consistent with their diet and exercise programs and complain about not seeing results. Even the best programs are not effective if they are not followed on a consistent basis.
Consistency is the key. Focus on changing your lifestyle. Do not focus on "dieting". When you focus on dieting, you are looking at this weight loss thing as something temporary. Diets work ONLY to get those pounds off, but what are you going to do after the diet is done? Living a healthy lifestyle is a marathon, not a short sprint.
Journaling what you eat, when you eat and how much you eat helps so much in losing weight and staying healthy. I ask my training client to do this. It helps to see if you are eating to much or not enough and what kind of food choices you are making. I see it a lot with my clients, they don't eat breakfast or they don't eat often enough throughout the day and then eat at night because they are so hungry and end up making bad food choices . The key to a healthy weight is, eating within an hour of waking up, eating every 3hrs small meals (good protein,good carbs,good fat, veggies or fruit) You should be eating 5 to 6 small meals a day. Also drinking at least 64oz of water a day.