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One rep maximum (Also referred to as 1RM) is the
maximum amount of weight one can lift in a single repetition for a
given exercise. Many strength, power and endurance training programs
now use your 1RM as part of the program. These plans ask you to do a certain
number of repetitions where the weight you are lifting is anywhere
between 60-100% of your 1RM. The Training Plans typically fall into the following categories:
- Muscular strength: Strength is the ability of the muscle to
generate the maximum amount of force. These training programs
typically recommend reps at 80-100% of your 1RM.
- Muscular power: Power is the ability to exert muscular strength quickly.
These training programs typically recommend reps at 70-100% of your
1RM.
- Muscular endurance: Endurance is the ability to perform repetitive
contractions over a prolonged period of time. Since the emphasize of
these programs are to maintain the exercise for a longer period of
time - these training plans typically recommend reps at 40-60% of
your 1RM.
Lexabean software can help in a number of ways. These include:
- 1RM Fitness Testing: Record and track your 1RM of a
period of time with our
Fitness Testing
software. This will allow you to see progress in your training
over a period of time. You can also compare your 1RM results against
established Fitness Test Norms, allowing you to see where you
stand against very well researched population studies.
Download a free evaluation version
of our Fitness Testing software and give it a test drive.
- Determine your 1 rep max: There are problems (including
fatigue) with trying to determine your 1RM simply by going to the
gym and using a trial and error method to determine your 1RM. With our
Build Your Own Body (BYOB) family of products - use
your PDA/Handheld (Palm or Pocket PC) to eliminate the guesswork
and problems associated with determining your
1RM. The software will also automatically display your 1RM
training percentages, so that you can jump right into your training
program without having to do any math.
In order to calculate your 1RM, all you need to do is do one set on
the equipment you wish to workout with. Enter the weight and reps that
you performed and hit the Calculate 1RM button. The software will
then display your 1RM range (shown at the bottom of the display) and
will automatically display the percentages most commonly used in 1RM
training.
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