Resistance Training Guidelines for Healthy Adult

The following resistance training guidelines are recommended for the apparently healthy adult:
Perform a minimum of 8 to 10 separate exercises that train the major muscle groups
 A primary goal of the program should be to develop total body strength in a relatively time - efficient manner. Programs lasting longer than one hour per session are associated with higher dropout rates.
Perform one set of 8 to 12 repetitions of each of these exercises to the point of volitional fatigue
Perform these exercises at least 2 days per week
 While more frequent training and additional sets or combinations of sets and repetitions elicit larger strength gains, the additional improvement is relatively small
Adhere as closely as possible to the specific techniques for performing a given exercise
Perform every exercise through a full range of motion
Perform both the lifting (concentric phase) and lowering (eccentric phase) portion of the resistance exercises in a controlled manner
Maintain a normal breathing pattern, since breath - holding can induce excessive increases in blood pressure
If possible, exercise with a training partner who can provide feedback, assistance, and motivation.
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