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You Asked: What Is Muscle Fatigue?

FitSugar — Wed, 30 Apr 2008 05:30:00 -0700

You're asking and I'm answering.

"Hey Fit. In a lot of your weight lifting posts you talk about picking a weight that leads to 'muscle fatigue or failure' but I'm not really sure I know what that means or how that feels. Can you explain it for a newbie?"
– Muscley Marianna

I'm guessing you're not alone in not really knowing what muscle fatigue is, so this is a great question. To see my answer just read more.

The important thing to remember when it comes to strength training is that you must challenge your muscles with more weight than they can handle to make them stronger. This is where muscle fatigue and failure come into play. Have you ever felt some discomfort, a slight burning sensation, or even pain in the muscle you're working when doing resistance exercises? If so, then it sounds like you're probably experiencing muscle fatigue. When resistance training, you should try to reach a minor level of muscle fatigue with at least one set per exercise.

To really give your muscles a workout then you want them to reach failure (or momentary muscle failure). This is the point during your set where the targeted muscles reach complete exhaustion. When you experience muscle failure, you could not possibly do anymore repetitions without compromising your form and/or using other muscles - possibly the only thing in your life you ever wanted to fail at.

When I am picking a weight to start with for a new workout, I choose a weight I can only lift 15 or so times before really feeling fatigued. This means that after two or three sets, my muscles are going to be pretty well worked and I will have most likely worked through fatigue and achieved failure.

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Fit Tip: Work Out While Watching TV

FitSugar — Wed, 14 Nov 2007 11:00:00 -0800

I've definitely used the excuse before that I'm too tired after work to exercise, or that I just don't have the time. Nobody has an extra hour lying around in their day for working out - you have to make the time. That means that sometimes you've got to multitask to get in a workout.

So why not exercise while watching TV? I keep a set of weights and a resistance band in the TV–stand drawer, so after dinner, during my favorite shows, instead of sitting my lazy butt on the couch, I do strength training exercises. I really do. I lay a mat on the floor (it makes my workout seem more official that way), and I work my muscles for about 30 minutes. I always feel good afterwards, and it puts me in a calm mood just in time for bedtime.

Need some ideas for what you can do in front of the TV? Then

Stretch your tight hips and hamstrings by doing this yoga sequence.
Tone your abs with these strengthening exercises.
Work your outer thighs and buns with the Pilates Clam Series.
Work your whole body with this Mini Boot Camp series of moves.
Tone your backside with this four-minute booty routine.
Grab some dumbbells and work your arms and upper back.
Work your waist and get rid of those love handles with this series of moves.
Use a resistance band to tone your biceps.

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Dear Poll: What Celebrity Statement Annoys you Most?

DearSugar — Thu, 12 Jul 2007 09:00:00 -0700

Celebrities are constantly being interviewed and the general public seems to be getting more and more obsessed with their responses to the tough questions. We want to believe them when they say, "Oh, I never worry about my weight, I am just blessed with good genes" or "I used to sit at home alone on Saturday nights when all my friends would be out on dates" but I think it is fair to say we all want to scream YEAH RIGHT!!! So ladies, what I want to know is, what do you think is the most bogus and annoying celebrity statement?

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Get in Gear: PlateMates

FitSugar — Wed, 30 May 2007 02:30:00 -0700

If you're looking to tone up this summer, using dumbbells is a great way to get results. I've noticed that for certain exercises, like bicep curls, I can use a heavier weight, but since I have a torn rotator cuff, I need a lighter weight when doing side dumbbell raises.

I've discovered something that has solved my problem. Instead of buying tons of different sets of weights, check out PlateMates. They are hexagon-shaped weights that attach to any metal weight securely with 3 superstrong magnets. Use them with solid metal dumbbells, Olympic bars, power blocks, or stack weight machines.

You can get either a pair of 5/8 lb or a pair of 1 1/4 lb weight plates ($23.99), so you can add a bit more weight to your dumbbell when you're working muscle groups that you want to work harder. It's called "microloading," and it's a safe way to avoid injury to muscles and tendons when increasing intensity for toning, strengthening or physical therapy.

Fit's Tips: Check out your local fitness store to see if they sell PlateMates so you can try them out for yourself. Or you can order them at bodytrends.com.

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How Do I Know How Much Weight to Lift?

FitSugar — Tue, 24 Apr 2007 14:30:00 -0700

Now that you've read the benefits of strength training, hopefully you've decided to incorporate lifting weights into your workout, if you don't already.

Don't just assume that you should use an eight pound dumbbell for everything you do just because that is what every other woman at the gym does. Instead take the time to figure out how much you should be lifting with these guidelines: Pick a weight that you can lift 10-12 times without straining. Whichever muscle you are working should feel tired (but not exhausted) upon your final rep of the first set. If you can't get past rep number nine, you've gone too heavy. However, you also don't want to feel like you're not working out at all. So if the muscle you're working doesn't feel tired upon rep number 15, then you've gone too light.

Fit's Tip: As you lift your muscles will get stronger; this is the goal right? So in order to get the most of your strength training time, be sure to raise the weight as you get stronger.

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Strength, Resistance and Weight Training, Oh My!

FitSugar — Tue, 27 Mar 2007 14:30:00 -0700

You hear a lot of buzz going on around strength training, resistance training and weight training but what is the difference? Is one better than the other?

Strength training is a general term for all exercises that develop the strength and size of muscles. Strength training and resistance training as well as strength training and weight training are interchangeable terms used to describe exercise that builds lean muscle tissue. All forms of training will help make your muscles strong as well as increase bone density. So which is best for you? To find out, read more

	Pros	Cons
Resistance training is a form of strength training which each effort is performed against a specific opposing force generated by elastic/hydrolic resistance.	Resistance training is portable. This means that you can take bands or tubing virtually anywhere, giving you the ability to train anywhere. Women are afraid of getting "too jacked" (even though they shouldn't be), so they opt for this choice over weights. You can do virtually any exercise you would with free weights, with resistance equipment. Easy on the joints so a wider audience can perform exercises.	For those wishing to increase muscle size, you're less likely to experience bulking-up as much with resistance training as it may not work your muscles as hard as free weights. It can be awkward and uncomfortable performing some exercises with resistance equipment.
Weight training is a form of strength training which each effort is performed against gravity for resistance. This means that the majority of the resistance is at the beginning of the movement, and after that point the overall resistance alters depending on the angle of the joint.	Good for getting larger muscles. Exercises are more widely known. They work each muscle in a wide range of angles. Weight training helps promotes balance and posture by strengthening supporting muscles as well as core muscles, in addition to the targeted muscle.	Weights themselves are bulky and are hard to take with you everywhere you go. You must pay close attention to having proper form so you don't injure yourself.

Wii Weights - Step Up Your Game

FitSugar — Mon, 12 Feb 2007 03:30:00 -0800

OK, so as a lover of anything promoting exercise, I'm all for the Wii. Using it as your only form of exercise, that I'm not so sure about.

If you are looking to maximize your Wii workout you should check out these Wii Weights. Talk about feeling the burn while bowling, these Wii weights wrap around your wrists to make those backhand swings really count on the tennis court.

Although these weights are just a prototype, adding weights to your Wii time is a great idea, especially if the game is your only form of exercise. If you're really serious about it, you can go out and get this weighted vest or some wrist or ankle weights. You'll be building muscle in no time.

Get in Gear: Smart Weights = Smart Bells

FitSugar — Tue, 23 Jan 2007 02:30:00 -0800

It's tough and awkward to do all of the elements of your workouts with the standard weights that are meant to be put on the end of a bar. I find this especially tough for enhancing an ab workout.

Smart Bells ($89.95) are sculptural weights designed to conform to the shape of the body. Also, there are two handles which make gripping and moving the weight much more secure and comfortable. A center indentation cups the head and the curve mirrors the shape of the body for comfort during crunches, lunges, bench presses or whatever it is you do that you like to add a little weight on.

If you're really into Smart Bells, there is an entire routine (complete with video) that you can get as well. Check it out and order your Smart Bells from Thinkfit.com.

Get in Gear: AquaBells

FitSugar — Thu, 30 Nov 2006 02:05:00 -0800

Are you going to be traveling this holiday season? Working out can often be hard to fit in amidst all of the celebrations. Maybe the issue is not the time, in fact you'd love an hour to yourself, but you don't have any way to exercise.

If you like to do weight training and want to be able to continue while you're traveling, you'll love Aquabells. Aquabells ($59.95 for a set) are water inflatable and collapsible dumbbells that you can bring with you anywhere. When inflated one dumbbell can range from 4-16 pounds, depending on how much you fill it up. They also make travel ankle weights ($29.95) that sort of remind me of water floaties that kids wear in the pool. Buy them here.

Trying to Lose Weight? Ask These Questions

FitSugar — Mon, 16 Nov 2009 12:00:26 -0800

Many of the people reading FitSugar have weight loss on the brain, but are your efforts really necessary? Are those extra pounds putting your health at risk, or are you just carrying around a little harmless fluff? WebMD outlined seven questions you should ask yourself to help decide if you really need to get serious about weight loss.

What is your lifestyle? "Regular physical activity and healthy eating are important," say experts who spoke with WebMD, not just for those trying to budge the scale. If you're not active and eat poorly, you should start making some changes for your overall health, not just because of a weight-loss goal.
What is your family history? If high cholesterol, "high blood pressure, heart disease, diabetes, or another weight-related ailment" runs in your family then Web MD notes that "it's crucial to be mindful of your weight."
What is your weight history? If the pounds have been creeping up on you over the past several years, you need to watch out since "experts say your BMI should not increase dramatically, even as you age. Even moderate weight gain in adulthood can increase your risk of diabetes."

To see the other four questions read more.

How is your weight distributed? WebMD warns that if your body is "the so-called 'apple' shape," it can put your health at risk. So if this sounds like you, aim to whittle away your middle. If your weight is primarily in your thighs and butt, it's not as crucial to drop the pounds.
What is your waist size? The National Institutes of Health say that a "waist circumference of over 35 inches in women signifies a health risk, particularly those people with BMIs of 25 and 34.9 (the overweight category)." If you're not sure what your BMI is, check out Fit's Calculator to find out.
What is your health profile? "If your cholesterol and blood pressure levels are high and your BMI falls into the overweight or obese category, it's important to lose weight," writes WebMD. So make an appointment with your doc to get yours checked.
How do you feel? "If you're overweight and have joint problems, shortness of breath, or other health troubles that limit your day-to-day living," and interfere with being able to work, then experts quoted in the article suggest that melting away pounds would help improve the quality of your life.