{"id":5832,"date":"2024-05-09T09:02:22","date_gmt":"2024-05-09T09:02:22","guid":{"rendered":"https:\/\/medexperts.pro\/?p=5832"},"modified":"2024-05-09T09:24:49","modified_gmt":"2024-05-09T09:24:49","slug":"the-key-to-strength-training-and-weight-lifting-letting-go-of-routine","status":"publish","type":"post","link":"https:\/\/medexperts.pro\/?p=5832","title":{"rendered":"The Key to Strength Training and Weight Lifting? Letting Go of Routine."},"content":{"rendered":"
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To get the most out of your strength training, try progressive overload.<\/p>\n

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When Bryan Mann talks about weight lifting, he often tells the story of Milo of Croton, a Greek wrestler who lived 2,500 years ago.<\/p>\n

Legend has it that Milo started his yearly training by buying a newborn calf. Every day, he hoisted the calf onto his shoulders and carried it up the stadium steps. As the calf grew, Milo became stronger, until he was carrying around a full-size ox.<\/p>\n

While most people can\u2019t carry livestock around their cul-de-sac, the formula for getting stronger today hasn\u2019t changed, said Dr. Mann, a clinical associate professor of kinesiology at Texas A&M University. The core of every strength training program is a concept called progressive overload<\/a>, in which you gradually increase either the weight, repetitions<\/a>, difficulty, intensity or some combination.<\/p>\n

Strength training, especially as you age<\/a>, improves cardiovascular health, blood pressure and bone density<\/a> and reduces the risk of lower back pain<\/a>. But none of that happens without progressive overload.<\/p>\n<\/div>\n<\/div>\n

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\u201cIt doesn\u2019t matter if you\u2019re a 10-year-old on a soccer team, a 30-year-old interested in general fitness or a 70-year-old trying to reduce the risk of falling<\/a> \u2014 some type of overload is needed,\u201d Avery Faigenbaum, a professor of health and exercise science at the College of New Jersey, said.<\/p>\n

Overload doesn\u2019t mean you have to clean and jerk 200 pounds, however. It doesn\u2019t even require lifting heavier weights. You can challenge your muscles by doing a more difficult movement \u2014 lunges instead of squats \u2014 or doing it faster. <\/p>\n

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To get the most out of your strength training, try progressive overload.When Bryan Mann talks about weight lifting, he often tells the story of Milo of Croton, a Greek wrestler who lived 2,500 years ago.Legend has it that Milo started his yearly training by buying a newborn calf. Every day, he hoisted the calf onto his shoulders and carried it up the stadium steps. As the calf grew, Milo became stronger, until he was carrying around a full-size ox.While most people can\u2019t carry livestock around their cul-de-sac, the formula for getting stronger today hasn\u2019t changed, said Dr. Mann, a clinical associate professor of kinesiology at Texas A&M University. The core of every strength training program is a concept called progressive overload, in which you gradually increase either the weight, repetitions, difficulty, intensity or some combination.Strength training, especially as you age, improves cardiovascular health, blood pressure and bone density and reduces the risk of lower back pain. But none of that happens without progressive overload.\u201cIt doesn\u2019t matter if you\u2019re a 10-year-old on a soccer team, a 30-year-old interested in general fitness or a 70-year-old trying to reduce the risk of falling \u2014 some type of overload is needed,\u201d Avery Faigenbaum, a professor of health and exercise science at the College of New Jersey, said.Overload doesn\u2019t mean you have to clean and jerk 200 pounds, however. It doesn\u2019t even require lifting heavier weights. You can challenge your muscles by doing a more difficult movement \u2014 lunges instead of squats \u2014 or doing it faster. We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and\u00a0log into\u00a0your Times account, or\u00a0subscribe\u00a0for all of The Times.Thank you for your patience while we verify access.Already a subscriber?\u00a0Log in.Want all of The Times?\u00a0Subscribe.<\/p>\n","protected":false},"author":1,"featured_media":5834,"comment_status":"close","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/5832","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5832"}],"version-history":[{"count":2,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/5832\/revisions"}],"predecessor-version":[{"id":5835,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/5832\/revisions\/5835"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/media\/5834"}],"wp:attachment":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5832"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5832"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5832"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}