Wednesday, November 11, 2009

Be cautious!

This will be my fist weekly workout, and the format is going to be changing a bit each week, but the basic idea will be to incorporate moves that will work each muscle in your body, and sometimes tips or advice on cardio workouts, eating habits, nutrition advice, etc. In this first one, I am going to introduce ideas behind how to do resistance/ strength training.

1. If you are looking to build endurance, find a weight that you can do about 12 repetitions at one time with, and plan on doing a minimum of two sets, working toward three.
Ex: If you are doing a crunch, a rep would be going up and down one time. A set would be doing 12 crunches. Rest for 30-60 seconds, then do your second set of 12 crunches, or work through your entire workout completing one set on each move and then work through the entire workout again for your second set of moves.

2. If you are looking to build strength (I am talking in general, not body- builder style) look for a weight that you can complete about 8 reps at a time with.

3. Truthfully, the number of repetitions is not as important as HOW THEY ARE DONE! Make sure you are doing each move correctly as I will be describing them and do them slowly, so that you are not working off of momentum, but off of your muscle strength. Also be careful not to hyper extend and don't do a move half-way in order to make it through all 12 reps. Go through the full motion of the move if you really want to see results. If you cannot make it through your first 12 reps doing the full move and you are wanting to build endurance, not strength, go down in weight. If you fall short on your second or third set, no sweat. Just keep working at it!

4. Please remember that I am offering this as advice and a free service, and not as your personal trainer. If you feel discomfort or pain while doing a move, don't do it! And if you have any reason to be unsure about where your fitness level is at and if you should be working out, talk to a doctor.

5. If you have any questions or something is unclear, please let me know and I would be happy to try and help you out and get it cleared up for you!

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