Workout Tips for the Arms
Fitness and nutrition are fields with extensive --- and ever-changing --- knowledge bases. Part of designing a healthful fitness regimen is taking ownership of this information and using it to your advantage. One fitness topic that is often misunderstood is the nature of upper-body training, specifically for the arms. Weightlifting and arm exercises are not just for bodybuilders and anyone --- even children --- can benefit from this controlled exertion.
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Understand Your Muscles
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Lifting weights builds muscles --- period. By providing an opportunity for your muscles to fatigue, you are encouraging the muscle fibers in your arms to strengthen. Essentially, you are challenging your body and forcing it to meet a higher standard. The type of challenging activities you do determines the way your muscle will develop. Keep this in mind when you plan your workout to prevent undesirable muscle development or injury.
Choices
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When you work out by lifting heavy weights for few repetitions, the muscles in your arms will develop to accommodate that type of activity. You are training your muscles for strength, not endurance, so you might have large muscle fibers that can only work efficiently for a few minutes at a time. The opposite will occur when you lift light weights for many repetitions. You won't have the overt musculature of a bodybuilder; instead, your muscles will be lean.
If you are looking to gain noticeable muscle mass, lift heavy weights for fewer sets, or lift lighter weights for more sets. Lifting light weights to the point of severe muscle fatigue can trigger the same muscle growth as if you had used a heavy weight. Don't assume that light weight means lean muscle; it's all about the type of work you are doing and the level of fatigue reached.
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Rest & Stretch
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After a workout, your muscles are fatigued and need a break. Rest allows your arms to build up stores of energy and repair any tissue damage that occurred during recent exertion. Failing to rest your muscles can result in injuries that prevent you from working out at all, so give your arms a break. Rest for 30 to 60 seconds between sets. Skip weight training at least one day a week to prevent over-training. Stretch your arms and back before, during and after a serious workout. Reach for the ceiling. Hold one arm across your chest for five to 10 seconds. Do arm circles.
Consistency
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Don't skip regular arm workouts if you don't have to. Skipping workouts can kick start a process called detraining. During detraining, your muscles adjust to the lack of exertion and will regress to meet your new activity level. When you fatigue your muscles, you are telling your body to make lots of energy and prepare for future exertion. If that exertion never comes, your body will go back to storing energy, and you will have a noticeable loss in strength and endurance. Going back to work after detraining is no fun for you or your arms.
Planning
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Your body works best when it is given a wide variety of activities to perform. Space out your exercises so that you focus on a different area of your body each day. For example, if you work out on weekdays, make Monday and Thursday your upper body days. Break up the week with other focuses such as lower body, cardio or core strength. If you require assistance developing a customized workout plan, ask the trainer at your local fitness center. Even if you cannot afford a regular personal trainer, you might be able to iron out a strategy during a free consultation session.
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References
Resources
- Photo Credit loosing weight image by AGITA LEIMANE from Fotolia.com
