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How many times have you ed a gym or committed to an exercise plan to lose weight, only to back out after a few weeks because you have no idea how often you should work out? Knowing how many days you should exercise can be confusing. Knowing how often you should strength train and do cardiovascular exercise to lose weight depends on how quickly you want to see. The general recommendation is to lose no more than 1 to 2 pounds per week. That said, many people seek programs that are deed for faster weight loss. Dieting has proven to be an effective method of losing weight, but in order to maintain weight loss, you need to exercise.


One hundred and seventeen sedentary volunteers were randomly ased to one of the two training groups or a control group. Twenty-six subjects served as controls and did not train.

Instead of holding yourself to a daily schedule, cultivate a seven-day mentality

Training consisted of a single set of variable resistance bilateral knee extensions performed to volitional fatigue with a weight load that allowed seven to ten repetitions. Prior to and immediately following training, isometric strength was evaluated at 70, 85,,and degrees of knee extension with a Nautilus knee extension tensiometer.

All groups who trained showed a ificant increase in peak isometric strength when compared with controls P less than 0. Please enable it to take advantage of the complete set of features!

If your goal is build muscle…

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A guide to getting started and developing a balanced plan

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RSS Link Copy. Full text links Cite Display options Display options. Similar articles Effect of reduced training frequency on muscular strength. Graves JE, et al. Int J Sports Med. Whole-body-vibration training increases knee-extension strength and speed of movement in older women.

Roelants M, et al. J Am Geriatr Soc. Limited range-of-motion lumbar extension strength training.

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Med Sci Sports Exerc. Constant vs variable resistance knee extension training.

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Manning RJ, et al. Quantitative analysis of single- vs. Wolfe BL, et al.

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J Strength Cond Res. PMID: Review. See all similar articles. Cited by 13 articles Effects of remote limb ischemic conditioning on muscle strength in healthy young adults: A randomized controlled trial. Surkar SM, et al.

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PLoS One. Clinical Trial. Trezise J, Blazevich AJ. Trezise J, et al. Front Physiol. Effects of different doses of high-speed resistance training on physical performance and quality of life in older women: a randomized controlled trial. Ramirez-Campillo R, et al. Clin Interv Aging.

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Effects of resistance training frequency on physical functioning and quality of life in prostate cancer survivors: a pilot randomized controlled trial. Norris MK, et al. Prostate Cancer Prostatic Dis. Epub Jun Evidence for resistance training as a treatment therapy in obesity.

Comparison of 2 vs 3 days/week of variable resistance training during and week programs

Strasser B, Schobersberger W. Strasser B, et al. J Obes. Epub Aug See all "Cited by" articles. Publication types Clinical Trial Actions.

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How often you go depends on your body, your fitness goals, and your schedule.


Your New Year's Resolution was to hit the gym.


Healthy and strong muscles are essential for proper body functioning.


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