STRENGTH TRAINING IN ADULTHOOD: PRACTICAL APPLICATION

As you could see in the previous post, strength training has multiple benefits on our health. For this reason, in this post, we will propose a strength training session, in addition to providing you with several important facts that you should take into account in your strength training routine.

Before we start, our first recommendation is that, as far as possible, you have the help of a professional who is qualified for this function and will be able to follow up on your most suitable training, as well as being able to offer help on technical aspects.

Barbell Gimnasio Squat Rack by 9to5strength. Pixabay license 

Here are some important things to keep in mind before starting your strength training:

• Know the correct technique for each exercise and ask for advice from a professional if you have any doubts. 

• Individuals with health problems or elderly people should start with very low loads and progress slowly. 

• The machines are safer for beginners and older people or with vision, balance and back problems, compared to free weights, pulleys, elastics, etc.

• It is very important to maintain the breathing rhythm during exercise and not to hold your breath. When performing the valsalva maneuver, episodes of hypertension and dizziness may appear. For this reason, it is recommended to breathe out in the concentric phase and to breathe in in the eccentric phase. 

• Training in company facilitates adherence by providing helpful and motivating stimuli. 

First, we will talk about the intensity at which we should perform the exercises. Normally, intensity is estimated by the percentage of 1 maximum repetition (1 MR), which is defined as the maximum number of times a load can be lifted using a good technique. Although, in this case and for people who are not going to ask for the help of a professional, we recommend Borg's perceived effort scale, because it is a very simple form of measurement with which we ourselves can measure the intensity at which we are working. It consists of a scale that uses the perceived effort with a numerical code to determine the level of effort and intensity of the exercise. The numerical codes and equivalences with the percentage of 1 MR are as follows:

• 0 nothing. 
• 0,5 very very soft. 
• 1 very soft up to 30%. 
• 2 soft 40%. 
• 3 moderate 50%. 
• 4 something hard 60%. 
• 5 hard 65%. 
• 7 very hard 85-90%. 
• 10 very, very hard 100%. 
• The figures 6, 8 and 9 are intermediate points between those intensities. 

Therefore, the intensity at which beginners and untrained beginners should start is between 30-40% of 1RM for the upper limbs and between 50-60% of 1RM for the lower limbs, which means between 1-2 for the upper limbs and 3-4 for the lower limbs on the effort perception scale. Progressions in intensity should occur gradually and should occur every 1-2 weeks, it is recommended to increase the load by 2-10% when the individual can comfortably move the current load in 1-2 repetitions above the desired number for 2 consecutive sessions. If, on the other hand, the person is unable to lift a minimum weight 8 times, the weight should be reduced at the next training session, as the trainee must work at a comfortably hard level.

As for the number of repetitions and sets, it is recommended between 1 and 3 sets with between 8 and 12 repetitions, this way, we will be able to work, to a certain extent, on the one hand the muscular strength and on the other hand the muscular resistance, in addition to the muscular hypertrophy. The rest period between series should be between 30 seconds and 1 minute. The number of recommended exercises is between 8 and 10 exercises.

Following the frequency of training, at first, not more than 3 days a week, nor less than 2. The recommended rest periods between sessions are about 48 hours, so it coincides with the proposal of 3 days a week.

As for the modality of the exercises, exercises that are developed in a dynamic way with generally more recommendable, since they are similar to the movements that we do in our daily life. On the one hand, referring to beginners, it is recommended to use variable resistance machines, since the movement is already predetermined and they are easier to use with less susceptibility to error in the technique. Although, on the other hand, the performance of exercises with free weights, offer much more variety, in addition to resembling more movements of daily life.

Finally, when it comes to order they should be given in the following manner:

• Multiarticulres exercises must be carried out before the monoarticulars. 
• First those of power, then the central ones and finally the auxiliaries or assistants. 
• Alternate push or extension exercises with traction or flexion exercises. 
• Alternate upper train exercises with lower train exercises. 
• Combine extension and flexion exercises, first performing multiarticular and then mono-articular exercises. 

Next, we leave you here an attached pdf where we propose a training session. We hope you try to make it and tell us your experience.

See you in the next post. 

May the force be with you!

REFERENCES 

American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. (1998). Medicine and Science in Sports and Exercise, 30(6), 975–991. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/9624661

Borg, G. (1970). Perceived exertion as an indicator of somatic stress. Scandinavian Journal of Rehabilitation Medicine, 2(2), 92–98. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/5523831

COLLIANDER, E. B., & TESCH, P. A. (1990). Effects of eccentric and concentric muscle actions in resistance training. Acta Physiologica Scandinavica, 140(1), 31–39. https://doi.org/10.1111/j.1748-1716.1990.tb08973.x

Fleck, S. J., & Kraemer, W. J. (2004). Designing resistance training programs. Human Kinetics. Retrieved from https://cmc.marmot.org/Record/.b25301937

Häkkinen, K., Komi, P. V, Alén, M., & Kauhanen, H. (1987). EMG, muscle fibre and force production characteristics during a 1 year training period in elite weight-lifters. European Journal of Applied Physiology and Occupational Physiology, 56(4), 419–427. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/3622485

O’Hagan, F. T., Sale, D. G., MacDougall, J. D., & Garner, S. H. (1995). Comparative effectiveness of accommodating and weight resistance training modes. Medicine and Science in Sports and Exercise, 27(8), 1210–1219. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/7476067

Pescatello, L. S., Arena, R., Riebe, D., & Thompson, P. D. (n.d.). ACSM’S Guidelines for Exercise Testing and Prescription. Retrieved from www.acsm.org

Pollock, M. L., Graves, J. E., Swart, D. L., & Lowenthal, D. T. (1994). Exercise training and prescription for the elderly. Southern Medical Journal, 87(5), S88-95. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/8178210