Briefs - Beltsville

Club News continued from page 8
LIONS INSTALL NEW OFFICERS
Past District Governor (PDG) William T. “Bill” Lynch recently inducted new officers of the Beltsville Lions Club and Foundation at the College Park Sheraton Hotel, located in Calverton.
Shown in the above photo are, standing (L-r): 1st Vice President Kevin Kennedy, Secretary Ted Ladd, Treasurer Camillo DiCamillo, Membership Chair Ginger Hand, 2nd Vice President
Frank Baxter, Tail Twister Bob Young, President Andreas “Andy” Rolle, and PDG Lynch. Seated in the foreground is Permanent Director Clyde Burt, a Charter Member of the Club with 47
years of community service. Absent from the photo are Board Members Charlie Deegan, Dan Hewins, and Kuert Straubinger.
Maximize Your Exercise Routine with High Intensity Training
By Marc Mercurio
The key to gaining strength
is optimally performing each and
every repetition within a workout
set. The exercise system of
High Intensity Training is vital
to maximize strength gains. The
basis of High Intensity Training
is slow and controlled performance
of each repetition that will
result in maximum muscle fiber
recruitment. In layman’s terms,
slow exercise movement makes
muscles work their hardest, thus
leading to the best benefit from
your workout.
The benefits of High Intensity
Training include saving time,
working out muscles most effectively
and putting less strain on
joints. Utilizing the High Intensity
Training method, the individual
will exhaust muscles quickly. The
result will be an efficient workout
in a timely manner. Training
with slow movements forces the
muscles to work harder, and slow
movements produce low impact to
body joints.
How many repetitions should
be performed during High Intensity
Training? The number of repetitions
in a workout set depends
upon an individual’s fitness goal.
If a person’s goal is increased muscle
mass and maximum strength
gains, then 6-10 repetitions should
be performed per set. If the goal is
to tone and sculpt muscles, 12-15
repetitions per workout set.
While performing the repetition,
these important checkpoints
need to be understood. Each repetition
should be identical from first
to last. Full range of motion is necessary
throughout each repetition.
Use slow and controlled movement
for each exercise. Do not bounce
or jerk weights. Do not overstretch
the body joint involved. Proper
body alignment and posture must
be adhered to. Use a momentary
pause or squeeze of the muscle for
maximum contraction of the muscle
being worked. No cheating!
How much rest do you need?
Beginners may require 2-3 minutes
rest between workout sets. Normally,
90 seconds of rest should be
enough for muscle recovery. Following
a weight-resisted workout,
an individual needs 24-48 hours
for recuperation. Weight training
will result in muscle tissue breakdown,
and the proper healing time
is needed for recovery.
There are certain myths about
High Intensity Training. One is
that High Intensity Weight Training
will result in building big muscles.
This is not true. Goal-specific repetition
numbers will help achieve
an individual’s fitness goal. Keeping
to a low repetition range (6-10)
will produce muscle mass. A high
repetition range (12-15) tones and
sculpts muscles.
Another myth is that High
Intensity Training is for men only.
Women, too, will benefit. Exercise
decreases body fat, increases
strength and bone density, decreases
osteoporosis and increases postural
strength.
Yet another myth is that High
Intensity Training can only be
utilized for conventional weight
training. Not true. The system
can function well with abdominal
training and also body weight
exercises (push ups and pull ups).
High Intensity Training is a useful
system of exercise for anyone
seeking strength gains and overall
fitness. High Intensity Training
can be employed by beginning
and advanced exercisers. The key
is to perform each and every repetition
in a workout set slowly, to
force the muscle to work intensely.
The result you achieve will far
outweigh the effort you invest to
perfect your workout.
Stay Fit
Wellness for Life Center professional
Paul Boisvert engages in
High Intensity Training as author
Marc Mercurio acts as spotter.
JULY 2005 • The BELTSVILLE NEWS • Page 9