Developing Your Muscular Strength
and Endurance Program--Part II
Isotonics: One of the methods for developing strength. Isotonic training
involves lifting a constant resistance through the range of motion. Lifting weights such
as barbells or using equipment such as the Universal Gym are examples of isotonic
training.
-Several isotonic strength training principles, if followed, will allow you to get the
most out of your workouts.
-Strength training should be progressive.
-The higher the intensity, the better the muscles are stimulated and the more strength is
built.
-To
increase muscular strength, the intensity of the lift should be 80% of the maximum one can
lift, and the duration should be 8-12 repetitions. Multiple sets may occasionally be
performed.
-To increase muscular endurance, the intensity of the lift should be 30-50% of the maximum
one can lift, and the duration should be 12-20 repetitions. Three sets are recommended.
-Repetitions should be performed slowly, with a great range of movement, and only after
pre-stretching the muscles involved.
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