Lifting weights offers the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength is best achieved via circuit training and then progressing this through weight training. A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the resistance by adding more weight, the number of repetitions with a particular weight and the number of sets of the exercise for that muscle.
All exercise’s must be specific to the type of strength required and is therefore related to the particular demands of the event. Lifting weights should be identified until you are satisfied with the desired development. Maintaining is also a major factor in order to keep the muscle that you achieved by keeping up with your training. Depending on the goals you desire for lifting weights, the average times you want to do this training is about 3-5 times a week. DO NOT over train any muscles and lift what you are not capable of doing in which you may cause injury to yourself.
Never train the same muscle the next day! Recovery time is needed at least 3 days in order to being training that muscle again. Follow these steps and also eating a good healthy diet will achieve your goals in this type of training. Continuous methods of training mainly affect the aerobic energy system; this training method uses the large muscle groups of the body over a long period of time. These exercises that are usually done within this training are swimming, jogging or cycling. The advantage of this training is that lactate build up that is associated with anaerobic training methods will not be seen.
The disadvantages are that this type of training becomes very repetitive so staying focused and believe you can do it is the way to keep this type of training active. You want to train possibly everyday about 30 minutes a day at about the same pace gradually picking up the speed as your body adapts to this training. This type of training is good for cardiovascular endurance and overall maintaining good health. I believe everyone should have this training about 3 times a week to maintain a strong healthy heart and other factors of your body