Navigation Links
With Weights, You Can Lighten Your Load
Date:5/13/2012

SUNDAY, May 13 (HealthDay News) -- Doing more repetitions with less weight builds muscle and increases strength just as effectively as training with heavy weights, a new Canadian study indicates.

The critical factor in muscle gain is pushing yourself to the point of fatigue, according to the researchers at McMaster University in Hamilton, Ontario.

They examined how different combinations of weight loads and repetitions affected the leg muscles of young men. The participants trained three times a week for 10 weeks doing one of three resistance training regimens: one set at 80 percent of maximum load; three sets at 80 percent of maximum load; or three sets at 30 percent of maximum load.

A set consisted of doing as many repetitions as possible with the assigned loads -- typically eight to 12 times a set at the heaviest weights and 25 to 30 times a set at the lowest weights.

"We found that loads that were quite heavy and comparatively light were equally effective at inducing muscle growth and promoting strength," Cam Mitchell, a lead study author and a Ph.D. candidate in McMaster's kinesiology department, said in a university news release.

The findings, recently published online in the Journal of Applied Physiology, challenge the widely held belief that using heavy weights is the best way to promote muscle growth and boost strength.

"Many older adults can have joint problems which would prevent them training with heavy loads," Mitchell noted. "This study shows that they have the option of training with lighter and less-intimidating loads and can still receive the benefits."

More information

The U.S. Centers for Disease Control and Prevention has more about strength training for older adults.

-- Robert Preidt

SOURCE: McMaster University, news release, April 30, 2012


'/>"/>
Copyright©2010 ScoutNews,LLC.
All rights reserved  

Related medicine news :

1. Restless Josie, an Internet Adventure Travel Show, Empowers and Enlightens!
Post Your Comments:
*Name:
*Comment:
*Email:
Related Image:
With Weights, You Can Lighten Your Load
(Date:5/26/2016)... ... May 26, 2016 , ... There are nearly 14.5 million ... million cancer survivors worldwide. On Sunday, June 5, 2016, communities around the world will ... Survivors Day®. , National Cancer Survivors Day® is an annual worldwide Celebration of ...
(Date:5/26/2016)... (PRWEB) , ... May 26, 2016 , ... In an effort to provide hair restoration ... to both Snapchat users and those who do not use the app. Dr. Mohebi, the ... new page, Dr. Mohebi Live . , Dr. Mohebi says, “The positive response ...
(Date:5/26/2016)... ... 2016 , ... North Cypress Medical Center hosted its 9th Annual ... With the help of community partners, the event organizers raised $45,000 for the ... service members and their families through health, wellness, and therapeutic support. , A ...
(Date:5/26/2016)... ... May 26, 2016 , ... Power Systems, a leading ... PowerWave Instructor Certification Course in Stoughton, Massachusetts. The course was led by Power ... the 8 hour interactive course to qualify participants as certified PowerWave trainers. ...
(Date:5/26/2016)... , ... May 26, 2016 , ... The introduction of ... ADDING PROTECTION TO YOUR HEAD ™”. , “We are proud to introduce ... the football front we have Brian Quick, wide receiver for Los Angeles who was ...
Breaking Medicine News(10 mins):
(Date:5/24/2016)... , May 24, 2016 Celsion ... drug development company, today provided an update on ... escalating clinical trial combining GEN-1, the Company,s DNA-based ... treatment of newly-diagnosed patients with advanced ovarian cancer ... debulking surgery.  GEN-1 is an IL-12 DNA plasmid ...
(Date:5/24/2016)... , May 24, 2016 ... ™ , la première endoprothèse à ... destinés à l,intervention portant sur les membres ... OrbusNeich, entreprise mondiale spécialisée dans ... changer la vie, a élargi son portefeuille ...
(Date:5/23/2016)... 2016 According to a ... by Product (Wheelchair, Scooters, Medical Beds, Bathroom Safety, ... Care, Wound), Accessories (Lifting, Transfer) & by End ... by MarketsandMarkets, the patient handling equipment market is ... at a CAGR of 10.5% during the forecast ...
Breaking Medicine Technology: