TODAY! Fitness - Exercise Guidelines

"Exceed Your Potential!"

Exercise Guidelines

SELECTING YOUR PROGRAM - Before getting started, select a weight training program that fits your goals, level of fitness, and time available. Some basic program types include: beginning programs, general weight training programs, body-building programs, and strength and power programs.

BEFORE YOU START - If you ar in your mid 30's or older, overweight, or haven't exercised in a while, you need to get a physical from your doctor before you start a weight training program.

WARM UP & COOL DOWN - A good warm up of 5 minutes of stretching exercises or mild calisthenics increases your blood flow to your muscles, tendons, and ligaments and helps prepare them for your upcoming workout. You should also start your workout by lifting a light weight on your first set and add weight on your following sets. At the end of your workout cool down with another 5 minutes of stretching which helps reduce muscle soreness.

LIFTING PROPERLY - To increase your strength, flexibility, and improve your shape in the shortest amount of time proper technique is a must! You need to keep the weight you are lifting under control at all time, avoiding swinging, jerking, arching, or bouncing movements. Pull or press the weight evenly through your full range of motion. Don't be concerned with how much you lift, but how you lift it! A good rule of thumb for the pace of the repetition is 2 seconds for the power part of the movement (concentric contraction) and 3 seconds on the return to the starting position (eccentric contraction).

NUMBER OF REPETITIONS - The general rule for most weight trainers is 8-12 repetitions (reps). Beginning weight trainers should start out easy by performing 15-20 reps with light weight and gradually work toward 8-12 reps. In contrast, a power lifter will only lift a heavy weight 2-5 times.

NUMBER OF SETS - A set is a fixed number of repetitions (reps) or repeated movements of an exercise. Most weight trainers attain their desired results in 2-3 sets. If you are just getting started, 1-2 sets is recommended, and whereas serious lifters might perform 4-6 sets for each exercise.

REST TIME BETWEEN SETS - Resting between sets, usually 1-2 minutes, helps your muscles recover and get prepared for the next exercise. However, if you want to burn more calories and attain greater stamina, reduce your rest time to 20-30 seconds. Those lifting heavy weights need more time and require 2-3 minutes, or more, to get ready.

LENGTH OF WORKOUT - Your workout can vary from 20 minutes if you are just beginning, 45-60 for most weight trainers, or 2-3 hours for an advanced body builder. The length of your workout will depend upon your program, number of exercises, sets, repetitions, and the amount of rest you take between sets.

RESTING BETWEEN WORKOUTS - It is important to have days off, or rest days, between your workout days. This allows your muscles the time needed to recover and build for the next workout. Training too often and too much is counterproductive, a tremendous waste of time, and greatly increases your risk for injuries.

WORKOUTS PER WEEK - Three workouts a week is the preferred number for most weight trainers. A typical workout schedule is M-W-F or T-TH-S, with rest days following each workout. If you are beginning or coming back after a long layoff, you might train 2-3 times a week, whereas a hard-core body-builder might train 4-6 times a week.

HOW MUCH WEIGHT TO LIFT - Use the first couple of workouts to determine how much weight you should start out with. Use as much weight as you can comfortably handle (with the last rep being difficult) 15-20 reps for beginners; 8-12 reps for most weight trainers; and 2-5 reps for pure strength and power lifters.

WHEN TO INCREASE WEIGHT - Once you are able to perform your sets and reps fairly easily, increase the weight. Repeat, until sets and reps once again become easy - add weight and continue to repeat this pattern.

HOW TO BREATHE - Inhale at the beginning of each repetition, momentarily holding your breath at the most difficult part, exhaling at the end of the repetition. DO NOT hold your breath for the entire repetition, which can cause you to pass out, especially if you are lifting weights over your head.

KEEP A RECORD - To help plan out your weight training program, write down your exercises, sets, reps, and weight you lift for each workout. This will help you stay on course and allow you to see you you are progressing.

FREE WEIGHTS VS. MACHINES - Free weights (barbells and dumbbells) and machines (Universal, Nautilus, Paramount, etc.) are both very effective for achieving excellent results in strength and improving your shape. However , free weights develop coordination, balance, and strength machines can not, and therefore preferred by many weight trainers, coaches, and athletes.

PREVENTING INJURY - Most injuries occur when trying to lift too much too soon, missing workouts, using improper technique, and by die hard weight trainers working so hard they exhaust their muscles, tendons, and ligaments. Having consistent workouts, giving your muscles time to develop, the rest they need, and warming up properly greatly reduces your chance of injuries.

Get Toned! Get Fit! Lose Weight! Feel Great!