Weight training is an extremely beneficial form of exercise but can be confusing if you've never done it. Here, I've answered a couple of frequently asked questions to keep you well informed!
1) Will lifting weights make my muscles bigger?
Whether or not your muscles become bigger (hypertrophy), depends on three basic factors: gender, training intensity, and genetics. In terms of gender, men have greater amounts of testosterone and other hormones that influence protein metabolism than women. Therefore, men experience more muscle hypertrophy with strength gain. Training intensity is the only factor you can control. Generally, if you want bigger muscles, the load you lift should weigh at least 80% of the greatest amount of weight you can lift at any given time (called a one-repetition maximum). If you do not want bigger muscles, keep your load below 80% and concentrate on doing more repetitions. The genetic influence on muscle size is mostly a matter of your predominant type of muscle fiber. The muscles of people with predominantly fast-twitch muscle fibers hypertrophy more easily than the muscles of people with predominantly slow-twitch muscle fibers.
2) Should I do cardiovascular training or resistance training first?
The answer depends on your goals. If your primary goal is to increase your cardiovascular endurance or lose weight, do cardiovascular exercise first. If your primary goals is to increase your muscular strength, do resistance training first. To get the most our of your workout, perform the type of exercise most important to you when you are not fatigued. To lose wight and increase your muscular strength, you can alternate the order of the different types of exercises during different training cycles.
Via: IDEA
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