esterday, you took the first step towards a lean, sexy body.
You discovered there are three basic ways to fitness -- weight training, aerobics and stretching.
Each one comes with its own set of benefits and its own set of rules.
Today, let's get the details.
But, before you begin, do read Want a lean, sexy body?
And don't forget to get the okay from your doctor.
Weight training for beginnersThe beginner's weight training programme consists of 12 exercises, divided into two sessions. One session is aimed at the upper body, while the other session is aimed at the lower body.
Each session is done on alternate days.
This programme should be followed for about three months.
Before you start, do a fast-paced walk on the treadmill or some other form of light aerobic exercise.
This gets the blood flowing, increases your body temperature and gets those muscles and joints ready for the work that lies ahead.
Skipping this step increases your chances of injury.
As a beginner, you need to do these exercises under the eye of a qualified trainer to make sure you are doing them correctly.
The programme I am listing is more in the nature of a guide.
Day 1 -- Upper body
|
Exercise |
Sets |
Repetitions |
|
Bench press |
3 |
10-15 |
|
Lateral pulldown |
3 |
10-15 |
|
Standing barbell press |
3 |
10-15 |
|
Tricep dip |
3 |
10-15 |
|
Barbell curl |
3 |
10-15 |
|
Crunch |
3 |
10-15 |
Day 2 -- Lower body
|
Exercise |
Sets |
Repetitions |
|
Squat |
3 |
10-15 |
|
Leg press |
3 |
10-15 |
|
Hamstring curl |
3 |
10-15 |
|
Stiff leg deadlift |
3 |
10-15 |
|
Standing calf raise |
3 |
10-15 |
|
Back extension |
3 |
10-15 |
This routine incorporates basic movements that use all the major muscle groups.
Rules are NOT meant to be broken
At least not while exercising.
These are a few rules you need to keep in mind while you are weight training.
~ Posture
1. Keep your head up (look directly forward at eye level).
2. Maintain a slightly exaggerated arch in your lower back.
3. Keep your feet planted, shoulder-width apart, as you perform most of your standing exercises.
~ Breathing
1. Never hold your breath while weight training.
2. Inhale during the negative (lowering) phase of the repetition.
3. Exhale during the positive (muscle contraction) phase of the repetition.
~ Weights
1. During the first few weight-training sessions, use minimum weight.
This will allow you to learn how to do the movement properly and to understand which muscles you are working.
2. After you feel comfortable with the form, begin adding weight.
3. Don't forget to use the first set as a warm up, using less weight.
~ Proper form
1. It's far better to use a weight that allows you to perform the movement correctly.
2. Ego lifting only increases your chance of injuring yourself.
3. The most effective weight is the heaviest weight that you can lift with perfect form.
Aerobic exercise
What form should you choose?
As mentioned earlier, the choice of aerobic exercise is yours.
Whether you choose to swim, cycle, jog or even take a step class, make sure you follow these guidelines.
How long should you exercise?
While intensity might be the key to weight training, duration is the key to aerobic exercise.
During aerobic exercise, you elevate your heart rate and keep it there for a certain length of time.
Although there are no fixed guidelines as far as this length of time goes, 20-40 minutes seems to work the best.
How frequently should you exercise?
Again, there are no hard and fast rules, but three times a week seems to achieve the desired results as far as fat burning and improving cardiovascular fitness is concerned.
How hard should you exercise?
The intensity level at which you should perform aerobic exercises depends on your current fitness level.
The general guidelines are to keep the heart rate between 60 to 90 percent of your max heart rate.
Those starting from scratch might want to keep their heart rate in 60 to 70 percent range, while those who are experienced and are interested in improving their athletic fitness might want to keep their heart rates closer to the upper limit of 90 percent.
As with any form of exercise you want to start at a level that corresponds with your current level of fitness and progress gradually from there.
Calculating your target heart range
Your target heart range is the highest and the lowest number of times you'd want your heart to beat per minute while performing aerobic exercise.
To determine your target heart range, first subtract your age from 220. You will arrive at your maximum heart rate.
For example, if you are 25 years old, 220 25 will give you 195, which is your maximum heart rate.
Multiply this figure by .60 and .90 to get the lower and upper ends of your target heart range.
For example, if you multiply 195 x .60, it gives you 117, which is your lower target heart rate.
If you multiply 195 x .90, it gives you 175.5, which is your upper target heart rate.
Stretching
The most commonly used excuse for neglecting pretty much anything in life, including the all important and often overlooked part of working out -- which is stretching -- is, "There's no goddamn time!"
Here's the solution -- a basic, four-minute stretching routine.
Good luck!
Lower body
Quadriceps
1. Stand holding onto something for balance.
2. Bend your left leg backward and grasp it with your left hand.
3. Slowly pull your left foot toward your buttocks to create a stretch in your left quadricep.
4. Repeat with other leg.
Hamstrings
1. Sit with your right leg extended forward and your left leg bent, with your left foot resting on your inner right thigh.
2. Reach forward and grab your right foot and pull forward to create a stretch in your right hamstring.
3. Repeat with other leg.
Calves
Stand with the balls of your feet on a step or platform and gently lower your heels towards the floor, creating a stretch in your calves.
Lower back
1. Lie on your back.
2. Bend your right leg and place it over your left leg so that it is perpendicular to your body.
3. Move your right knee towards the floor, creating a stretch in your lower back.
4. Keep your shoulders flat on the floor and your arms to your side.
5. Repeat with other side.
Upper body
Chest, shoulders and biceps
1. Stand near a wall.
2. Raise one arm to the side and place your hand against the wall at shoulder level.
3. Straighten your arm.
4. Slowly turn your body away from the wall, creating a stretch in your chest, shoulders and biceps.
5. Repeat with other arm.
Triceps
1. Lift your right arm over your head and bend it.
2. Gently press down on the elbow of the right arm with your left hand, creating a stretch in your right tricep.
3. Repeat with other arm.
Neck
1. Stand with your shoulders square, looking forward.
2. Slowly tilt your head to your right side, creating a stretch in the left side of your neck.
3. Make sure your shoulders don't move.
4. Repeat with other side.
Remember
Hold these stretches for 15 seconds.
Don't jerk or bounce into any stretch.
Only perform stretches after adequate warm up.
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Rustom Warden, a personal trainer, has been running his own personal training gymnasium in Mumbai since 2002.
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