Dragon Boat Endurance 2
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This workout targets building muscular endurance over the whole body but with an emphasis on upper body and trunk stability.
The following standard workout levels are available.
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Arm raise: side str: T
Curl: Standing: T
Sit up: bent knee:NE
Squat: mid: T
Row: prone single narrow: T
Chest press: T
Back lift: NE
Pointer quad: NE
Upright row: T
Crunch: twisting: NE
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For an introduction to Toning - Muscular Endurance exercise please click here .
The Experience Rating for this workout is A. To learn more click here .
Overall benefit of this workout
This workout targets building muscular endurance over the whole body but with an emphasis on upper body and trunk stability.
The exercise selected for this workout target the following muscle groups;
- Shoulder: anterior, middle and posterior Deltoideus, Trapezius
- Upper arm: Triceps Brachii, Biceps Brachii
- Chest: Pectoralis Major
- Stomach: Rectus Abdominis, External Obliques
- Back: Erector Spinae, Rhomboideus
- Leg: Quadriceps Femoris, Gluteus Maximus/Medius, Biceps Femoris, Semitendinosus, Semimembranosus
Starting out
Technically and physiologically its important to start out easier, then progress.
When starting a new workout regime start with:
- A program level with lower sets and lower reps e.g. Level 1 or 2.
Focus on developing and maintaining good technique at these lower intensities, before progressing. It will benefit you.
Check back with the workout playlist to review the technique demonstrated.
Muscle soreness is usually experienced when you undertake new activities or more intense levels of a similar activity. To learn more click here.
Warm up & Cool Down
Whether you are preparing for resistance or cardio activity there are short and longer term benefits in spending a few minutes doing a warm up and cool down.
To learn more on the Benefits of Warming up click here . To view Ways to Warm up click here.
To learn more on the beneftis of a Cool Down please click here .
What weight to use
You need to choose a workout level that lets you do between 12 and 25 repetitions of a given exercise for 2 to 3 sets.
Unlike training with Free Weights (such as Barbells, Dumbbells) and/or weight machines, Tubes with Handles do not offer the same opportunity to make fine incremental increases in resistive load. Never-the-less, resistive load can be increased by either shortening the length of the cord (between anchor point and handles) or by positioning yourself further away from the anchor point of the tubes.
With continued training, the greater the number of repetitions per Set, within the parameters of the program type, the greater will be the improvement in muscle endurance.
In the case of working with ‘Tubes with Handles’ you may increase the number of repetitions to as many as you like (ie greater than 25), provided you can complete at least 2 sets.
An assumption is made that if you do not have access to Free Weights or
weight machines, then you are probably not seeking to develop maximal
muscle strength and or muscle power, rather your preference is to
develop muscle endurance to supplement your aerobic activities.
Frequency and recovery
One day of recovery between exercise sessions will allow for your body
to adapt to the exercises and therefore gain the planned benefit.
This means you can program this workout every second day.
To obtain optimum benefit you should have no longer than 2 free days between workout sessions.
For convenience having the equipment at your home is a good idea.
This will make it much easier to be consistent, complementing other venues where you may workout.
Progress Guideline
As you adapt to the combination of Reps, Sets and Weight you will find the program does not produce the same levels of muscular fatigue as when you started it. This is the adaptation response which signals the workouts are producing a gain in your muscular endurance and tone.
You can tell this by sensing the fatigue you feel in the exercising muscle in your final set. It maybe in the final set you cannot complete the planned rep level that you did in the earlier sets. This is ok providing you are completing more than the 12 rep minimum.
When the feeling of fatigue level lessens you can progress to the next level of the workout.
When you move to the next workout level where there is an increase in the number of reps or sets, you can reduce the weight slightly until you gauge your fatigue level in the final set. You will ususally be able to increase the weight to the previously achieved levels within a few workouts.
Some days you will not feel like you can maintain the same level of set, rep, and weight as you have been doing. This happens to everyone. There is no need to push to maintain that level. Back off the weight a little for a workout or two. Then return to the level previously achieved.
If you do not wish to progress to the next workout level you can increase any of the 3 variables within the Endurance Resistance Workout Fundamentals. To learn more click here .
This approach applies to the total workout or to individual exercises within the workout.
You can make these changes within your AdLife Software.
Extended breaks
If you have an extended break from your resistance workouts be aware that you will lose some of the conditioning that you may have gained.
How much loss of conditioning depends upon what level you were at prior to the break and how long a break you had.
When returning from an extended break do not resume at the workout level you had obtained immediately prior to the break.
Work up from the lower level of programming that you have previously undertaken to gauge from where to recommence.
If workouts at a lower level are difficult then you may have to reassess your Repetition Maximum.
