What is your goal in training?
Strength, Power, Endurance?
The way that you train determines the results you will obtain. You must therefore have a program that is adapted to your needs. However, a good training program is a precise recipe that includes many factors: duration, frequency, load, intensity, exercise types, etc.
The job of the Kinesiologist and of the Personal Trainer is partly to conceive a program that will answer your needs and wants. In response to the information that you will give during the interview, your Kinesiologist will find the right ingredients to cook-up the training routine that will satisfy you the most.
However, if you do not know what the menu choices are, it might be difficult for you to completely express your training goals. To help you to know the possibilities, here are a few aptitudes that anyone can train.
Please note that these types of programs can suit men & women. They will not necessarily make your muscles ‘‘bulk-up’’, but will improve the functioning and the health of your body. To know more about ways to increase the size of muscles, look-out for an upcoming article about ‘‘Hypertrophy – muscular growth’’.
Warning! The training methods explained in this article should be discussed and supervised by your Kinesiologist/trainer before trying them.
Strength:Lift the heaviest weight you can for few repetitions.
Increasing your strength will improve your ability to safely lift something very heavy: furniture or other heavy object, lift a child, etc.
This program asks for few repetitions, but at maximal effort: the end of the repetitions is determined by the failure to do another one.
- Repetitions: 1-6
- Series: 2-6
- Rest: 2-5 minutes
- Load: Very heavy (10/10)
- Intensity/effort: Maximal
Power:Generate the most strength at the fastest speed you can.
Power allows you to do very rapid movements against resistance: jump high or far, sprint, throw an object... The movement should be so quick that it could be described as ‘explosive’!
The difference between strength & power is that strength requires a very heavy load (10/10) and a failure to do more repetitions, whereas power requires a less heavy load (6-8/10) and an explosive movement without failure of repetition.
Similarly to strength, power is trained with few repetitions and a maximal effort. The end of the repetitions is determined by the reduction of the speed you can achieve during the movement.
- Repetitions: 1-5
- Series: 3-5
- Rest: 2-5 minutes
- Load: Medium - Heavy (6-8/10)
- Intensity/effort: Maximal – Explosive
Endurance:Maintain an effort for a prolonged duration.
Endurance is the ability to make a prolonged effort: maintain a posture, do tasks or activities without tiring...
It is measured by a large amount of repetitions or by a prolonged effort. During a series of repetitions, the exercise will be easy at the beginning and become more difficult as it progresses.
- Repetitions: 12 and more, or a duration (1 min, 5 min...)
- Series: 2-3
- Rest: Short, depending on the effort (30 sec, 1 min...)
- Load: Light (6/10 and less)
- Intensity/effort: Low - Medium
It is recommended to vary the types of training to progress in your improvement. A good series of programs will include aspects of each of the attributes discussed in this article, as well as other attributes that we will describe in future articles and that you can discuss with your Kinesiologist/Trainer. Stay tuned for our next articles, including ‘‘Hypertrophy – muscular growth’’.
Thank you for reading & until next time,
Kinesiologist & student of Osteopathy