Today I have a super short article from Fitness magazine- enjoy!
Be A Lean Machine
Muscles can learn new tricks no matter your age, according to a recent study in the Journal of Strength & Conditioning Research, which determined that women in their twenties and sixties gained strength in the weight room at the same rate. Take your fitness to the next level with these easy tweaks.
Firm Faster. Add 5 percent more iron to your reps. For example, if you’ve mastered 100 pounds on the leg press, go with 105 next time. When exercisers in the study could crank out two consecutive sets of 12 reps at a particular weight, they added 5 to 10 percent more pounds to the machine and became up to 38 percent stronger after 13 weeks.
Supertone your ticker. Do 30-to-60 second bursts of higher-intensity exercise- for example, hop off the treadmill to do push-ups and squat jumps- to increase your cardio capacity. “Include six speed intervals once or twice a week to your steady cardio” to pump up your heart muscle, says Emily Hutchins, an owner of On Your Mark Coaching and Training in Chicago.
Power up. Do superfast lifts. “This increases your muscles’ power- the measure of how quickly you can generate force,” says trainer Brad Schoenfeld, author of Women’s Home Workout Bible. His rule of thumb: Lift a weight in a split second (for example, push up quickly on overheard presses and on weight machines), then lower it for a count of two.