Here are a few basic guidelines to help you thru the process of educating yourself in weight training.
If you are new to weight training, advise your health professional before starting any fitness program.
It is a good idea to hire a professional trainer that specializes in beginner programs to ensure proper technique to preventing injury and set healthy goals. If you've taken a break from a weight training program or are recovering from an injury or sickness you should also follow a beginner program for several weeks to a month before jumping back into your usual routine.
How frequently should I work out?
Generally, beginners work out 2-3 times each week for weight training with at least 48-72 hours between sessions, to allow the muscles to recover. Cardio sessions can be 3-7 times per week at 20-60 minutes based on goals and your current fitness level.
How long should my workout last?
Weight training sessions should typically take 30 minutes to an hour to complete. If it takes longer than an hour you are either resting too long between sets or you are doing too much.
Cardio sessions vary by goals. Generally speaking you should aim for 30 minutes to obtain the benefits of fat loss and cardio fitness.
What about warming up?
Warming up prior to beginning exercise will help prevent injury. Perform 3-5 minutes of cardiovascular exercise such as cycling or walking. Always do a light warm-up set for each body-part before you begin weight training. Doing a light set of the same exercise in the beginning of your work out and progressively adding weight and intensity is a good way of doing this.
How much weight should I use?
Starting with lighter weights to prevent injury, get a feel for the movements and learn the proper form. Think of the weights as an extension of your body. Adding small increments as you become more comfortable with the movements.
Performing 12-15 repetitions will give you a good idea of the weight you can manage safely and as fitness increases you should progressively add more weight as those repetitions become easy.
What's a repetition?
Is a single execution of 1 exercise, "Rep" for short. Beginners will want to perform 12 to 15 reps of each exercise. This will vary depending on your goals; different numbers of reps achieve different results:
· For increased endurance or to tone and firm, perform 12-20 reps.
· For increased muscularity, perform 8-12 reps.
· For increased strength, perform 6-8 reps.
What's a set
A set is a combination of any number of repetitions of a single exercise performed without resting. 3 sets of any given series of repetitions with a warm up set is a standard amount.
Example- 3 x 12 repetitions of push-ups, resting 30 second between sets
How long should I rest?
You should rest about 30 to 90 seconds between sets. Again, depending on your goals, shorter rest for endurance and toning, more rest for heavier lifting. This ensures adequate recovery when doing heavy movements. Larger muscle groups, such as back require longer to recover than a smaller muscle group like the biceps.
How will I know if I'm using proper form?
· Maintain good posture during each exercise.
· If standing, place you feet about shoulder width apart with your bottom slightly out, your shoulders back and your chest high. When in a seated position, make sure you are not slouching or leaning back and focus on proper posture.
· Perform the movements slowly (a 1-2 count is a good guide), during both the lifting and lowering parts of the exercise. Do not jerk or bounce the weights.
· You should be able to control the weight throughout the movement.
When should I stretch?
Stretching should be performed either immediately after a 1-3 minute cardio warm-up, during your weight training session or immediately after, when your body is warm. Be sure to stretch at each workout. This will help prevent injuries and increase your flexibility.
Think of your muscle like rubber band…when cold that band will snap when stretched, warming it up makes it more pliable and flexible.
Do not bounce while stretching and always breathe normally.
Make sure your joints are not “locked” when applying pressure during stretching.
Hold a stretch for about 8-10 seconds. Based on your fitness goals longer stretching or yoga classes can also increase flexibility and help prevent injury.
Check back soon for more Exercise, Health and Nutrition tips from IFBB Pro, Liane Seiwald...
