Strength Workout of the Week
|September 3, 2013||Posted by The Fit Scoop under Workouts|
In honor of this recent study, which suggests that strength training with heavy-weights/low-reps is an effective way of increasing strength and running economy, this week’s strength workout of the week uses very heavy weights for more sets and fewer reps. This type of weight lifting causes your muscles to recruit as many fibers as possible, which translates to improved neurological stimulation of the muscle. When you can recruit more muscle fibers with one contraction, the muscle can do more work for the same energy output. The good news for runners is that you can run faster at the same effort level! Even if you aren’t a runner or an athlete, it is important to change up your workouts to keep from plateauing, and varying you weights and reps is one great way to introduce variety. Give it a try!
***Note: lifting very heavy weights will not cause you to “bulk up”. It will cause you to get stronger and more toned. For this workout, choose a weight that is 85-90% of your one-rep maximum. Not sure what weight to use? Try this online calculator.
Warm up: 5 minutes cardio of your choice