Strength Training Principles

Basic principles for a safe, effective resistance training workout are listed here.

Warm-up first 2-3 sets of 10-15 reps Work large muscle groups first Exhale with exertion: no valsalva Progress reps, then increase weight in small increments Only increase weight if technique is sound All 48 hours recovery

It is best to begin with a low-intensity warm-up and stretching.  Exercises can be performed in 2-3 sets of 10-15 repetitions.  For those with existing diabetic retinopathy, it is important to not hold one’s breath while exerting, as this increases intracranial pressure and may cause weak blood vessels in the retina to leak or rupture.  Progression should take place in small increments, and weight should only be increased with maximum reps are reached and technique is sound.  Best to not exercise the same muscle groups two days in a row to allow for adequate healing and muscle growth.

 

 

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The length of a workout influences the degree of calorie consumption and CV benefit. Ultimately, longer workouts are best for those trying to lose weight.

It is reasonable to start with short intervals several times per day.

Best to warm up pre-workout (slow version of exercise activity). For example, if cycling for exercise, cycle at a very slow, low-intensity pace for a few minutes at the beginning and end of the workout to allow the heart rate to gradually increase and decrease.

Stretching is best performed AFTER  the workout or after the warm up period.

20-60 minutes generally recommended Long duration preferred for weight loss May be broken into a few shorter sessions (for weight loss) Include 2-5 minute warm-up/cool-down Stretch after workout (after warm up if high-impact sport)

Intensity   55% - 90% of predicted maximal heart rate (use actual maximal heart rate if stress tested) Rating of Perceived Exertion (RPE) of “fairly light” (beginners) to “hard” (experienced /conditioned) Able to talk, but not sing

Rating of Perceived Exertion (RPE)

The Borg RPE chart is used in many health clubs and rehab facilities to gauge exercise intensity. See below for the chart and irs corresponding numbers.

A range of 4-6 is desired for most people; this corresponds to a “moderate” pace for most people.

The beauty of this approach is that it is tailored to the individual’s abilities and fitness level. For instance, a trained athlete may have to run at a pace of 8 miles per hour to achieve an RPE level of 5, whereas a novice may achieve an RPE of 5 by walking 3 miles per hour. 

1. Nothing 2. Very, Very Light 3. Very Light 4. Fairly Light 5. Somewhat Hard 6. Hard 7. Very Hard 8. Very, Very Hard 9. Painful; Can’t Keep Up

And the takeaway here is that exercising at a level 5 means that both people are stimulating changes that produce a healthier cardiovascular system.