During Resistance Training, How Quickly Should you Move?

A.One full set every two seconds.

B. Two seconds per lift and slowly lower.

C. Lift for ten seconds then drop quickly.

D. Every movement should be rapid.

The correct answer is B: Two seconds per lift and slowly lower.

The resistance applied during physical exercises is more important than how fast you move. Moving quickly during exercise is no guarantee that it will work to your health advantage or to your expectations from the fitness program.

Moving quickly during exercise reduces the muscular loading efficiency and increases the probability of joints wear and tear occurrence.

The risk of injury increases too, and the muscle resistance involved determines the power output. The force and resistance required during training can be improved without necessarily increasing your speed.

Isometrics exercises are best for resistance training and slow repetition exercises.

Isometric exercises

Isometrics

Isometrics is building strength in the muscles without moving and that is what isometric exercises involve. Lengthening and shortening of muscles are not part of these exercises. 

Building resistance by holding your hands together for a few seconds in a praying position to create tension is part of these exercises. Planks are also a part of the isometric exercises.

These exercises activate the muscle fibers as there are equal forces working against each other but, no movement is required.

With these isometrics exercises work best for increasing strength, decreasing blood pressure and reducing the waist circumference. The types of isometric exercises include the following:

Timed static contraction

A stationary object like a fixed bar or a wall can be used. These contractions are done by increasing length of time in which the tension is applied and increasing resistance but not the speed.

Repetitions are made but one needs a fitness instructor for guidance. The increase in time to hold during the exercise should also be advised by the instructor.

These exercises are performed for a short period of time like ten minutes, and the successions between one exercise and the other should not be quick but controlled according to one’s pace.

Static holds

This exercise is done by positioning the body in a contracted position and transferring the body weight to the hands. The time one is supposed to hold still depends on the strength of their body muscles.

Weight resistance is the best way to perform this exercise by making the weight fall repetitively in the opposite direction. The trainer helps the trainee raise resistance to the specific muscle.

One can use a step as a starting position to help position the legs. Resistance is transferred to the upper body from the legs.

Motionless resistance is held until the trainee experiences a muscle failure and the muscles cannot support him in that position any longer. Slow successions between one exercise and the other are essential to avoid injury.

Quick movements during resistance exercises are not recommended as they can cause physical pain, dislocations of the joints and wear and tear of the joints. Normally, these exercises work in increasing time successions.

For example, a plank requires one to hold still for the first eight seconds, then the next ten seconds, but from the first plank to the next plank quick movement of the muscle may cause harm to your body.

Holding one’s breath during the resistance exercises should be avoided but controlled breathing is recommended. So for the resistance exercises a slow speed is to be observed in the movements made.

References

  1. Wall St. Cheat sheet: Maximize results and minimize injury with isometric exercises (2015). Chatham: Newstex. Retrieved from search.proquest.com/docview/1744822631
  2. Anholt, A., & Fesmire, J. (2012). The isometric exercise bible: A workout routine for everyone.
  3. Brown, L. E., & National Strength & Conditioning Association (Estados Unidos). (2007). Strength training. Champaign, Ill: Human Kinetics.
  4. Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, Ill: Human Kinetics.
  5. Dreeben-Irimia, O. (2011). Introduction to physical therapy for physical therapist assistants. Sudbury, MA: Jones & Bartlett Learning.

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