Thursday, September 20, 2007
We all know lifting weights is a healthy habit, but what many don’t realize is that too much lifting can restrict your muscle growth.
“When building muscle, you make micro-fiber tears in your muscle,” says Jill Urkoski, associate director for fitness at the Student Recreation Fitness Center. “But you have to give those micro-fibers time to heal. When they don’t heal, that’s when you see the muscle growth stop.”
Urkoski says the key is to strength train two to three days a week, giving the muscles you work on a certain day at least 24 to 48 hours to heal. The muscle groups you should be hitting are the chest, back, hamstrings, biceps, triceps, shoulders and calves.
However, Urkoski also says that there are some muscles that need no time to heal. These are the core muscles, consisting of the abs and lower back. And even though we use our core muscles constantly, like when sitting, standing or lying, a few crunches never hurt anyone.
In addition to boosting muscle, pumping iron on a regular basis can increase bone density.
“Around your 30s, your
bones start getting weak, and the earlier you start weight training, the better your bone density will be,” Urkoski says.
So, next time you hit the gym, just remember: moderation does a body good.
The abdominal dilemma
Is your ab workout helping or hurting your body?
Working out the kinks
KU Fit works to do away with men's group-fitness phobia
Lighter weights may help lifters bulk up
Despite evidence in a recent Canadian study, trainers at the Recreation Center ...
Adjust workout routines to meet fitness goals
Cardio? Strength training? It all fits into a good workout routine.
Look at those guns
Five popular muscle-building supplements
Warming weather intensifies outside workouts
The right clothing, the right food and lots of liquids are key ...
Real weight loss starts with realistic goals
Exercising care while pursuing perfection
Experts dispel myths, dispense advice on achieving a healthy workout.
30 Minutes to Fit
Rec center adds new programs for fall
Ambler Student Recreation Fitness Center will introduce group training and three new ...
Kickoff event at the Rec will show ...
Thursday’s night’s ‘Rock the Rec’ will also help students find out about ...
Nontraditional student Jennifer Osborn teaches students to ...
She has dropped 12 sizes since taking up a lifting class.
Good for you, bad for you
running marathons
Sport Specs
Body Pump
Students find time to work out
Making exercise priority while managing school.
New program to ease recreation center intimidation
The program, which is catered to those who are new to weight ...
Make over your breakfast
Runners take advantage of spring-time weather
As temperatures rise, students run to lose weight, relieve stress and train ...
You breast believe it
What to know about bras.
Shake it up before you go-go
Being sick, tired and stressed is no way to spend Fall Break. ...
Good for you, bad for you: Whole ...
Sometimes it's hard to tell.
Foods to help you lose that butt ...
Eating healthy during school doesn’t require as much time or money as ...
Making fitness fun again
Quirky, entertaining alternatives to that dreaded treadmill
Keep your body guessing with TRX training
A new type of fitness offers students a new way to work ...
The Hookup
Our weekly sex and relationship columnist responds to your questions.
Step up your smoothie
Benefit from crafting your own blended beverages.
Best of the worst: 30-minute workout
Better options for bad (health) situations.
Macho Motivation
Research shows that images of muscular men in the media can depress ...
Drink This: Green Tea
Thirsty for More?
DIY: Dorm room workout
And you thought fire was against the rules
Sexual healing
Sex isn’t just about the finish, it can also have many long-term ...
Don’t sweat it
Are the benefits of perspiration worth the costs?
Yoga 101
Demystifiying the practice for beginners.
Fiber an essential part of your diet
Eating enough fiber is an important part of your diet but some ...
Slugger in the spotlight
Junior third baseman Tony Thompson leads by example.
One-on-one fitness
Transatlantic trends: fall fashions, part 1
Health tip
Steamy showers and soothing stretches
Pump up the protein
How you can bulk up or slim down
From left: Kimberlee Hinkle, Libby Johnson and Hannah ...
1 comment
Kansas Jayhawk fans hold aloft a reproduction of ...
2 comments
Erin Saupe, a Ph.D. student from St. Cloud, ...
1 comment
0 comments
Armed robbers continue to threaten.
3 comments
Lecture from Greg Mortenson, co-author of New York ...
0 comments
Comments
Use the comment form below to begin a discussion about this content.
Sign in to comment
Or login with:
OpenID