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عمومی::
پروتکل تمرین
Research using a standard strength training protocol revealed a regeneration of muscle mitochondria from a genetic perspective (Melov et al. 2007).
We present research-based training protocols that are safe, effective, and efficient, with a proven track record of success for people over age 50.
The average age of the trainees in both of these studies was over 50, so these findings are applicable to our recommended training protocols (Westcott et al. 2009).
Double-Progressive System We recommend the 5 percent rule, which you can easily apply to any of the strength training protocols in this book, for safe and successful progression of strength training.
For example, a popular and time-tested training protocol is 2 to 3 seconds for the lifting phase and 2 to 3 seconds for the lowering phase of each repetition.
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