Weekly Training Article | With the Theraband, Exercise is Made Simple Again | 2/22/10-2/28/10

Theraband Exercise has swept the world because of its simplistic, convenient nature and truly profound results. The premise of Theraband Exercise is that it has a strip of elastic, and exercises very specific sets of muscles. Its strongest versatility point is that it can be used on almost any muscle or joint to strengthen, tone and increase mobility.

Theraband Exercise is utilized by physical therapists, athletes and those with limited mobility. Because it’s purely resistance training, the difficulty varies with the user. Should you feel like working a muscle strenuously, faster and harder movements will give a more productive workout. If you are unable to work at such a fast and difficult pace, slow and steady movements still strengthen joints and improve flexibility.

In one popular soccer exercise, a player holds the band that is tied around a teammate's waist. The constrained teammate attempts to head-butt balls tossed to him while under the constraint. This increases his flexibility and muscles, coupled with a bit of resistance training.

A great deal of physical therapists will hold onto the loose ends of the band or tie it around a post while the patient puts his or her leg in a loop, and moves it back and forth as fast as possible. This is especially effective for people recovering from surgery or serious injury.

For busy moms, it’s so simple to carry around the Theraband in your car or purse. Theraband Exercise can be conducted in the car (perhaps, while sitting in a school parking lot waiting for the kids). It is so simple to tie the band into a loop and perform quick arm or leg thrusts. Done on a daily basis for as little as fifteen minutes, you can see serious improvements in strength, flexibility and range of motion.

Perhaps one of the most fantastic benefits of Theraband Exercise is its simplicity. Because it does not require very strenuous activity, the handicapped or obese can participate and gain the phenomenal benefits of resistance training. Those suffering from movement-impairing diseases, such as Multiple Sclerosis, can increase circulation and movement through Theraband Exercise. For people suffering with nerve conditions and other disorders, any type of movement -- let alone exercise -- can be painful. Theraband resistance training empowers the user to be in total control of the level of difficulty. There is no need to stand or be uncomfortable when using a Theraband, therefore, you can be in movement without the risk of falling or becoming exhausted.

When you first see a Theraband (as it is merely a strip of latex), the longevity and variety of strength training comes into question. However, many Theraband manufacturers created color-coded bands that signify thickness. A thicker band means more resistance. ... More resistance means harder work, but bigger muscles. Some users have even doubled up the bands to increase resistance. Shortening the length of the band also provides more efficient strength training. Also, there are over three hundred exercises that can be conducted with a Theraband, working every muscle in the body.

Because Therabands are made of strong latex, the chance of breakage is almost nonexistent, even over time. There is no complicated equipment to clean. Should the band get dirty, cleaning is as simple as some running water and a paper towel.

Keep in mind, Therabands should not be used as a total fitness program, as cardiovascular exercise is necessary, as is good nutrition. It is recommended that an evening stroll or brisk bicycle ride accompany a good diet, alongside your Theraband Exercise.

Source: articlecircle.com

Weekly Training Article | Yoga Improves Strength | 2/15/10-2/21/10

By Kadence Buchanan

A number of people wonder if yoga can improve their muscle fitness and strength levels. While they recognize that yoga can help reduce stress and increase flexibility and overall health, when it comes to increasing muscle fitness people think it might be the most appropriate exercise to do the job. According to experts, yoga can definitely make you stronger.

If you would like to put your daily fitness routine into overdrive and get better results than you ever have in the past, you really should consider adding yoga exercises to your home fitness workouts. Unlike traditional weight-building exercises, in yoga your body provides the resistance. While you are not likely going to produce the bulked-up muscles of some weight lifters, you will certainly increase your muscle strength. In addition, some balance postures require enormous muscle control in order to prevent you from falling over. This helps to build and strengthen your muscles. Aerobic exercise is great for burning calories, and strength training works very well for strengthening your muscle groups, but yoga goes beyond either of those forms of exercise and can benefit you both physically and mentally.

In addition to all its other benefits, yoga can help you improve muscle fitness and make you feel and become stronger. Whether you choose to use it as your primary means of strength training or you want it to supplement your other exercises, yoga can help your muscles grow fit, balanced and strong. In fact, many yoga poses are done very slowly or require you to stay in a specific posture during several breaths. In fact -- those who have experienced it -- support that it is much more challenging to your muscles to hold a pose, or do it slowly, than it is to allow momentum to move you through an action.

Furthermore, while weight training, you isolate a specific muscle as you perform an exercise, and this leads to short, tightened muscles. The muscles you develop during yoga are more likely to be elongated, because as you are strengthening them, you are simultaneously lengthening them. Practicing yoga can help realign your muscles, so they are more balanced. You truly work your entire body when you practice yoga -- you do not focus on isolating a single muscle, but rather actively recruit the smaller muscle groups, as well. Finally, since you are not overworking any specific muscle group, you are less likely to get injured.

Yoga has a number of mental benefits, as the positions and breathing exercises help people focus inward, rather than on the outward distractions of their lives. According to related literature, yoga is a science that has been in place for thousands of years in the Indian culture. It consists of ancient theories, observations and principles about the mind and body connection. Its aim is to unite the mind, body and spirit, and if it’s given the right tools and right environment, the body can find harmony and heal itself.

Many support that this introspection helps them clear their mind and focus their attention on the more important things in life. Regular yoga exercise routines can greatly reduce a person's stress level. Since many yoga poses and breathing techniques encourage extreme relaxation of body and mind, those experiencing the mental benefits of yoga can help eliminate their daily stress and its damaging influences.

Source: articlecircle.com

Kadence Buchanan writes articles for forahealthywoman.com and iwomensworld.net.

Weekly Training Article | The Truth Behind Fat Free Foods | 2/8/10-2/14/10

By Jason Cox

The amounts of foods labeled fat-free have infiltrated the market at every turn. Fat-free cheese, fat-free chocolate, fat-free ice cream, fat-free dinner entrees and other foods labeled fat-free have become regularly stocked merchandise in stores. These foods are indeed better for you. However, consuming these foods does not always result in a fat-free body.

The reason why people believe that these foods are fat-free is because it says fat-free on these food labels and it even says 0 grams of fat on the nutrition label. However, this does not always mean that the item is fat-free. This is because the fat-free label may not necessarily represent all the kinds of fat that are in a food.

This does not mean that all foods that say they are fat-free are not completely fat-free. It just means that you have to watch each food label very closely to see exactly what fat has been removed from the food, so you know exactly what to expect when you eat it. You also need to be aware of the types of fat that are contained in food, as well.

The different types of fat that people take into their bodies include trans fat, poly and monounsaturated fats, and saturated fats. Saturated fats and trans fats are the ones that are mostly used to fry foods and/or to increase the shelf-life of foods. These are the ones that are most likely to cause high cholesterol and clog a person’s arteries.

Saturated fats are found in most meats, dairy foods and eggs. They can also be found in certain oils such as coconut, palm and kernel oil. These are the types of fats that are solid at room temperature.

Trans fats are fats that have been made into a solid or a partial solid. Therefore, even though trans fats are considered unsaturated, they have become a concern because they have a similar function as saturated fats, in many cases. -- As stated earlier, they have the potential to raise a person’s cholesterol level and clog the arteries.

Any foods that have partially-hydrogenated cooking oil or hydrogenated cooking oil are considered to contain trans fat. These should be eaten in very small doses. If not, they can become harmful to one’s health. Some foods that contain trans fat include crackers, cookies, snack chips and fried chicken. It’s also included in ingredients such as shortening, lard, butter or hard margarine.

Trans fat is one source of fat, which until recent years, had not been included on food labels that say fat-free. This is one reason why food labels that say fat-free might not necessarily be fat-free. Therefore, be careful when reading fat-free food labels. You want to make sure that it says 0 grams of trans fat and 0 grams of saturated fat, before you purchase the fat-free item.

One other aspect of fat-free that you will need to consider is that carbohydrates that are not used up by the body turn into fat, as well. Therefore, even though a food item says fat-free on the package, you still need to eat it in moderation.

One example of a fat-free food that many people eat is pretzels. You cannot eat a whole bag of pretzels and expect to lose weight. The reason why is because pretzels may contain a high carbohydrate count. The more carbs you take in the more chance you have of having these carbohydrates turn into fat. This is perhaps one of the most important points to remember when choosing fat-free foods and incorporating them into your diet.

Choosing to eat fat-free versions of most foods can be very beneficial to you. The point is, however, to make sure that you remember to eat a balanced diet. Not only that, but you need to have an exercise plan.

For the best results, you will want to incorporate a balanced diet that gives you the nutrients you need from day to day. -- This means that you should have a specific amount of grains, meats, dairy, fruits, vegetables and fats in your diet (the amounts of each vary depending upon which diet you follow). This, along with a regular exercise regiment that helps you burn fat, will benefit you the most.

If you follow through daily with a regular diet and exercise plan, you are likely to lose weight and keep it off. In this case, fat-free foods will benefit you and help you stick to your healthy lifestyle.

Source: physicalfitnessarticles.net

Weekly Training Article | Seven Reasons to Add Cardio to Your Workout | 2/1/10-2/7/10

By Mike Singh

If you're a weight-training enthusiast, no doubt you know the benefits to be gained from building strong muscles. But, is cardio training part of your workout, too? If it's not, you should consider adding it to your routine. Weight training paired with cardiovascular workouts provides a nearly perfect combination for keeping you fit and healthy. Let's look at seven reasons to add cardio training to your workout.

Cardio Training Is Good For Your Heart -- The increased heart rate you will achieve during your cardio workout will improve the condition of your heart and lungs, by training your heart to pump more blood in fewer beats and your lungs to move more oxygen with less effort. The improvement you will gain in your cardiovascular health will reduce your risk of heart disease and improve your blood cholesterol and triglyceride levels. Aim for 30-60 minutes at least 3 days a week in order to achieve the best results for improving your heart.

Cardio Training Will Help Improve Muscle Mass -- Yes, it's true. You need strength training to gain muscle, but the 30 minutes you spend on those elliptical trainers will help improve your muscle mass, too, especially if you combine the two as part of an interval training program. By going back and forth between cardio training and weight training, you are working your muscles and then letting them relax several times during a workout, which will improve your ability to develop that great toned look. In addition, regular aerobic exercise causes the capillaries in your muscles to grow, which helps them to remove waste, such as lactic acid, from your body more easily. This will help improve the health of your muscles and reduce muscle soreness after your workout.

Cardio Training Burns Fat -- Adding four 30-minute cardio sessions a week to your current training schedule will help you rev up your fat burning capability. The fat loss you will see will help your toned muscles be even more noticeable.

Cardio Training Revs Up Your Metabolism -- In addition to the fat you will burn during your workout, regular cardiovascular training will boost your metabolism for hours after your workout, too, helping you to maximize fat loss all day long.

Your Immune System Can Improve -- People who spend 30 minutes in cardiovascular exercise at least three times a week are less likely to catch colds and other viral illnesses. It is believed that aerobic exercise improves your immune system, making it better able to fight off infection.

Your Mental State Will Improve -- Cardio training causes your brain to release endorphins, the body's natural high. Endorphins act as natural painkillers and stress reducers.

You Are Likely To Live Longer -- The New England Journal of Medicine has found a direct link between regular exercise and longevity.

What Cardio Training Is Best?

So, now that I've convinced you that you need cardio training, just what kind of cardio training is best? Well, most experts agree that running provides the best aerobic exercise 'bang-for-the-buck,' in terms of fat burning. Plus, running strengthens your legs better than most other aerobic exercise. Another benefit is that -- other than a good pair of shoes -- no special equipment is required for running, and you can do it virtually anywhere. Experts recommend that you begin with 20-minute sessions and work your way up to 30-40 minute runs. However, running does have its disadvantages. It's particularly hard on the knees, making it a difficult sport to continue, as you get older. There are several other cardiovascular exercises that provide great benefit for those of us who don't handle running very well.

Elliptical trainers seem to be one of the best options for those whose knees can't handle running. Elliptical machines provide the same great cardio benefit, but without all the stress on the knees. There are many great trainers to choose from, and you can find elliptical trainer reviews on many fitness websites.

Whatever type of cardiovascular training you choose, you are sure to see an increased benefit in your health and fitness by adding aerobic exercise to your regimen. With just a little extra effort added to your workout, you should see noticeable results in no time!

Source: physicalfitnessarticles.net

Mike Singh is a fitness instructor and writer, who provides unbiased reviews of health/fitness products for consumers looking for quality information.

National Athlete of the Month | Eric Shanteau | January 2010

On June 19, 2008 Shanteau was diagnosed with testicular cancer, less than a year after his father was diagnosed with lung cancer in July 2007. To add to the debilitating news, Shanteau was slated to compete in the 2008 Olympic Trials shortly thereafter. But after a series of medical exams, one week prior, he was cleared to participate in the Trials and qualified for the 2008 Olympic Team in the 200m breaststroke.

In last year’s U.S. Championships, Shanteau captured an American-record time of 2 minutes, 8.01 seconds in the 200m breaststroke, and won the 4x100m medley relay in a world-record time of 3:27.28 at the FINA World Championships in Rome. Additionally, at the FINA World Championships, he finished second in the 200m freestyle, third in the 200m individual medley and fourth in the 100m breaststroke.

Shanteau is an 11-time NCAA All-American from Auburn University, and despite finishing just short at the 2004 Olympic Trials, he was the first American to win gold medals in the 200m IM and 400m IM events at the 2005 World University Games. Also, during the 2007 U.S. National Championships, Shanteau was a silver medalist in the 200m breaststroke and 200m IM, and took home bronze medals in the 100m breaststroke and 400m IM.

Exercise of the Month | Single Arm Bicep Curl | January 2010

The Single Arm Bicep Curl is an excellent exercise to gain strength and muscle tone in your arms. It can be performed sitting or standing. Start by holding the weight with a supine grip, resting at your thigh. In a curling motion, slowly bring the weight up to your shoulder keeping your back straight, elbow at your side and your core tight. Using correct form requires keeping your wrist locked during the entire exercise ... assisting the lift with your wrist decreases the integrity of the lever arm established by the exercise. To finish, slowly return the weight back to the starting position, pausing between repetitions to eliminate the assistance of momentum.

Major Muscles Involved: Biceps Brachii, Brachialis, Brachioradialis

Weekly Training Article | Why Women Should Strength Train | 1/25/10-1/31/10

By Dave Elger

Ladies, are you as strong as you were 10 years ago? Do you notice fat where there used to be muscle? Do you feel older than you would like? Are you finding it more difficult to maintain your weight even though you are eating less? These are just some of the questions that author/researcher Dr. Miriam E. Nelson poses to women over age 35 in her book entitled, Strong Women Stay Young.

According to Dr. Nelson, there is now substantial evidence that women can delay and in some cases even reverse these physical changes with a program of regular strength training.

Do not be deceived by the fact that on average, women are only 2/3 as strong as men. According to William P. Ebben in a 1998 article published in Physician and Sportsmedicine, when strength is calculated per cross-sectional area of muscle, there is NO APPRECIABLE DIFFERENCE between men and women.

Furthermore, several studies have demonstrated that women experience percentage gains in strength comparable to men on a similar weight lifting program. The difference is that strength gains in women are not accompanied by large increases in muscle bulk.

Unfortunately, several myths about women and strength training still exist. For example:

MYTH: All women should lift very light weights many times to tone rather than bulk.

FACT: Just like men, unless a muscle is fatigued to the point of near exhaustion, it will not change in shape or firmness. How often have women been advised to repeat lifting weights as light as 3 or 5 pounds? It is doubtful that women can fatigue their muscle using such light resistance. If muscle has not been exhausted in 15-20 repetitions, it is time to increase the weight.

MYTH: Women interested in weight loss should avoid weight training.

FACT: With few exceptions, women that lift weights generally do not add muscle bulk due to lower testosterone levels. They should, however, experience a decrease in body fat and girth measurements due to an increase in metabolic rate.

MYTH: The elderly should avoid strength training.

FACT: Dr. Nelson was involved in a weight-lifting study using 90-year-old men and women residing in a nursing home. Following just 8 weeks of supervised strength training the group increased their average strength by an amazing 175%! They demonstrated convincingly that age should not be a barrier.

MYTH: You need to spend hours at the gym and do multiple sets of different exercises.

FACT: There is more than one way to apply resistance to muscles. If you cannot go to the gym, you can always use dumbbells or rubber tubing at home. Be creative with crunches, lunges, push-ups, pull-ups, back extensions and dips. At home or in the gym, its possible to complete a well-rounded strength training workout in as little as 20 to 30 minutes.

Other benefits of strength training for women include increased bone density and prevention of osteoporosis, improved joint integrity, enhanced quality of life and improved self-esteem.

Beginners that aren't sure where to begin should visit their local fitness center for some expert guidance on how to lift weights properly.

Women can and do benefit from regular weight training. The author explains why in addition to dispelling some old myths pertaining to women and weight training.

Source: physicalfitnessarticles.net

Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. You can contact him at http://www.daveelger.com.

Weekly Training Article | How to Properly Train for a Marathon | 1/18/10-1/24/10

By Stephanie Larkin

Most people balk at the idea of running a marathon, usually because they think it is torture and that training will kill them long before it makes them stronger. However, if you properly train for a marathon, running one can be fun and rewarding for you.

Running a marathon is an increasingly popular trend, and many people add it to their "list of things to do," especially as a New Year's resolution. The fact is most people know how to maximize the performance of their bodies with proper training. The first marathon was in Massachusetts in 1897 and had 18 men participating. Since then, marathons have expanded to 150 organized yearly marathons around the world. Both men and women participate in marathons, running 26.2 miles.

Running a marathon, for most people, symbolizes strength and motivation. But little do many people realize that running a marathon takes work -- lots of training, and the more proper and better the training, the more likely running a marathon will be a fun experience instead of dreadful torture.

For first time marathoners, it's important -- if you are training by yourself -- to find a running group or someone else to train with you. It can be both fun and rewarding to run with a running group -- learning from experiences had by other runners and marathoners, and having someone there to motivate you to keep going.

The key to running a marathon is the training, and there's no specific guide to marathon training. But you should follow a basic recipe to ensure that you are doing it correctly and to help maximize your results. Below is an example of an 18-week program for new marathoners, perfect for people who are running their first marathon and have never trained for one before. Of course, any marathoner can use this recipe for marathon training, and adapt it to fit their strengths and needs.

The 18-weeks before a marathon:

Mondays - Rest Day, each week.

Tuesdays - Easy running day

Weeks 1-10: three miles

Weeks 11-13: four miles

Weeks 14 -16: five miles

Week 17: four miles

Week 18: three miles

Wednesdays - Medium difficulty running day

Weeks 1-2: three miles

Weeks 3-4: four miles

Weeks 5-6: five miles

Weeks 7-8: six miles

Weeks 9-10: seven miles

Weeks 11-12: eight miles

Weeks 13-14: nine miles

Week 15: 10 miles

Week 16: eight miles

Week 17: six miles

Week 18: three miles

Thursdays - Easy running day

Weeks 1-7: three miles

Weeks 8-11: four miles

Weeks 12 -16: five miles

Week 17: four miles

Week 18: REST

Fridays - Rest Day, each week.

Saturdays - Cross Training Day, each week.

Sundays - Long runs and race days, each week.

Week number- type and length of run

1- six miles

2- seven miles

3- five miles

4- nine miles

5- 10 miles

6- RACE six to 10 miles

7- 12 miles

8- 13 miles

9- 10 miles

10- 15 miles

11- 16 miles

12- RACE 10 to 15 miles

13- 18 miles

14- 14 miles

15- 20 miles

16- RACE six miles

17- eight miles

18- Marathon day!

By sticking to a schedule such as the one above, you are conditioning your body for race day as well as training yourself for an increase in activity. The most important days of the schedule are not the hard days, where you have to run further, but rather the rest days, where you have to submit to allowing yourself NOT to train that day. Your body needs this time to recover and adapt to all of the difficult training you've done throughout the week. If you don't rest on the rest days, your training will be much harder and you could do some serious damage, rather than making and building yourself up to be stronger.

For the cross training days, you can do a variety of exercises that will help you in your marathon training. When you choose your activity for the day, however, you shouldn't over-do yourself. You can participate until you feel a little fatigued, but don't push yourself beyond your limits. As your training continues on through the 18 weeks, you will find that you can spend more time cross training because it takes longer to fatigue. Activities that will help your marathon training include:

Bike riding

Swimming

Weight training

Brisk walking

The next most important days of your training are the long run days, each Sunday. These long runs help your body adapt to the physical exertion and stress of a long distance run, similar to what you will experience on marathon day.

Don't forget to listen to your own body -- if you have pain other than just sore muscles, you should cease your training and seek a doctor's advice.

Source: www.articlecircle.com

Weekly Training Article | Marathon Training: Running Your Next Marathon | 1/11/10-1/17/10

So, one of your goals this year is to run a marathon? This is quite a task and it will take more than keeping in shape and watching what you eat if you are serious about achieving it. To train effectively for this goal, you must have a well thought out and coherent plan that will bring you gradually to the right fitness level. -- This holds true for all fitness levels you are at.

So, how do you go about training for a marathon?

Well, the best advice for doing this is to break your training down into different phases. What each phase entails and how much time you spend on each phase depends heavily on your current fitness level. It will also depend on how much time you have to prepare yourself. Obviously, if you have a year to prepare, your training regime will be different than if you only have two months.

What most professional marathon runners advise, is that regardless of your fitness level, you will want to break your training into various phases. One aspect of each phase will be that you will want to bring your running ability close to the 26-mile length of a marathon. This will usually be more of an issue for beginners than for more seasoned runners. -- It is a major issue for beginning runners as many people can hardly run one mile, never mind 26 of them right after each other!

A good example would be if you had 26 weeks to prepare. Then, you could aim to go for a long run once a week, which would gradually increase by a mile each week, until you could run at least 20 miles. This would not be the only aspect of your training, but it would be one way of ensuring that you had the stamina and energy to run the entire length of a marathon.

As well as worrying about the length of you running capability, you have to make sure that you are running frequently. Of course, you will take rest days, and you may even rotate your training so that you are only running five days a week. The other two days you should be exercising your upper body. However, the important point to remember is that you should have a regime and stick to it.

Source: www.articlecircle.com

Weekly Training Article | The Perfect Rep Range for Building Muscle | 1/4/10-1/10/10

By Sean Nalewanyj

No matter what you read or who you talk to, everyone has their own opinion of what the "perfect" rep range should be to allow for maximum muscle stimulation and growth. In this article I'm going to clear up the confusion once and for all and teach you the truth about choosing the most effective rep range for optimal muscle-building results.

Sets that utilize heavy weight and low reps are without a doubt the most effective means of stimulating muscle growth. For every set you perform in the gym, you should utilize a rep range of 5 to 7. This means that for every set you perform, the weight should be light enough that you can complete 5 reps in good form, but heavy enough that you cannot complete more than 7. What's so special about 5 to 7, you ask? Well...

1) Each set will only last between 20-30 seconds.

Maximizing your muscle gains is all about intensity and efficiency. By utilizing a lower rep range, your sets will only last a short period of time, allowing you to generate 100% mental focus and effort. Training with 100% intensity is critical to stimulating muscle growth and it is much easier to maintain this level of effort for shorter periods of time. You will not have to psyche yourself up for marathon sets lasting minutes on end, but rather for a short burst of all-out effort lasting only several seconds.

2) Muscle stimulation will be maximized.

Our bodies are made up of 2 main types of muscle fibers: slow twitch and fast twitch. Slow twitch fibers cannot generate large bursts of power and are utilized during prolonged activity. They have a high tolerance for endurance exercise but do not have a very high potential for increased growth. Fast twitch fibers on the other hand produce large bursts of power and are utilized during short, explosive movements. They contain a large amount of mitochondria (an area in the muscle cell where energy is produced) and have the highest potential for increases in both size and strength. By utilizing a rep range of 5 to 7 you will tap into these extremely responsive fibers and this will result in the greatest amount of muscle growth and strength gain possible.

3) Maximum resistance can be used.

By performing only 5 to 7 reps per set, you will enable your muscles to handle heavier amounts of weight than you could with a higher rep range. Building muscle is a byproduct of building strength, and training in a lower rep range is the most effective way to accomplish this. Since your strength will shoot up much faster using 5 to 7 reps per set, so will your muscle size.

4) Lactic Acid production will be kept to a minimum.

Training in the range of 5 to 7 will also decrease the amount of lactic acid that is secreted within the muscles. Lactic acid is a metabolic waste product that is produced as the body burns carbohydrates for fuel. Lactic acid accumulates in the muscle tissue at increased rates the longer you exercise. By limiting the amount of lactic acid production you will decrease muscle catabolism and create an environment in the body where greater amounts of energy can be generated. This will translate into greater power output and maximum strength potential.

Okay, so we've established that a rep range of 5-7 is the absolute most effective means of stimulating muscle growth. However, this does not apply all the time or on every single lift. There are a few select muscle groups that should be stimulated using a slightly higher rep range. These are the calves, abs, forearms and upper traps. These muscle groups are predominantly made up of slow-twitch fibers, and therefore will respond better to higher reps. For this reason, a rep range of 10-12 should be utilized for these muscle groups. Again, this means that the weight should be light enough for you to complete at least 10 reps, but heavy enough that you cannot complete more than 12.

Summary:

Perform 5-7 reps for the chest, lats, biceps, triceps, shoulders and thighs.

Perform 10-12 reps for the calves, abs, forearms and upper traps.

Source: www.physicalfitnessarticles.net