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Strength Training / Toning :.

Recommended Frequency and Duration :.

Frequency: once every two to three days (can be done daily so long as one's muscles are not notably sore from the previous day)
Duration: when beginning, 15 - 30 minute sessions are a good start; can be increased as desired

Overview :.

Simply put, water is heavy. The more water one wants to carry, the stronger one must be. These types of training will allow one to increase one's overall strength, thus allowing one to carry more water with ease. (Note: It is NOT recommendable for those under 18 to do serious weight training as this may stunt growth.)

For these exercises, one needs access to either free weights or various Nautilus or Universal machines designed for increasing one's strength. The following statements are oversimplified, but state the general idea behind weight/strength training.

To increase one's strength, one should perform lifting repetitions using weights which one finds rather difficult to lift. When performing strength increasing exercises, it is best to have a friend/spotter around, particularly when using free weights, just in case one suddenly loses grip or balance. One should be selecting weights at the higher end of one's full strength, but not too close to one's maximum since one still wishes to be able to do a few repetitions with the selected weight.

To tone one's muscles, one should perform lifting repetitions using weights one finds comformable to lift a multiple times, but heavy enough that one begins to feel a burn after 30 to 50 repetitions.

Optimally, both strength training and toning exercises should be done for the best results.

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