Simple Weight Training Tips Hopewell Junction NY

After a long winter hibernation, getting back into an exercise routine can seem the furthest thing from fun. But after spring comes summer, time for short shorts, tight tanks and the dreaded bikini.

Local Companies

Gold's Gym
(845) 896-3300
982 Main St Ste 7
Fishkill, NY
East Fishkill Sports Club
(845) 227-3282
1255 Route 376
Wappingers Falls, NY
Nautilus Fitness Center
(845) 452-5050
240 North Rd Apt A
Poughkeepsie, NY
Fitness Showrooms
(845) 486-4600
114 Smith St
Poughkeepsie, NY
Curves New Fairfield CT
88 State Route 37, #2
New Fairfield, CT
Curves
(800) 615-7352
571 N Main St
Brewster, NY
World Gym
(845) 855-9710
198 Route 22 Ste 6A
Pawling, NY
Curves
(800) 615-7352
12 Furlong Rd
Wingdale, NY
Dance Works Too At World Gym
(845) 473-8000
4 Jefferson Plz Ste 501
Poughkeepsie, NY
Gold's Gym
(845) 463-4800
258 Titusville Rd
Poughkeepsie, NY
Data Provided by:
    

After a long winter hibernation, getting back into an exercise routine can seem the furthest thing from fun. But after spring comes summer, time for short shorts, tight tanks and the dreaded bikini.

In preparation to look your best in the hot months ahead, it’s time to hit the gym and pump some iron. 

Training exercises: You should perform enough training exercises to include all of the major muscle groups of the legs, midsection, upper body and arms. The 10 basic machine and free-weight exercises in the chart below cumulatively address the major muscles of the body. Although the machine exercises are typically performed at a fitness center, the free-weight exercises can be performed in a relatively small space at home. It is preferable to begin your workout with the larger muscles of the legs and progress to the smaller muscles of the arms.

This chart presents the most prominent muscles and the recommended machine and free-weight exercise for each. The muscle group is listed first, followed by the machine exercise and free-weight exercise:


FRONT THIGHS: Leg extension; dumbbell step-up

REAR THIGHS: Leg curl; dumbbell lunge

HIPS: Leg press; dumbbell/barbell squat

ABDOMINALS: Abdominal curl; bodyweight trunk curl

LOW BACK: Low back extension; bodyweight trunk extension

CHEST: Chest press; dumbbell/barbell bench press

UPPER BACK: Seated row; dumbbell bent row

SHOULDERS: Shoulder press; dumbbell press

FRONT ARM: Biceps curl; dumbbell arm curl

REAR ARM: Triceps extension; dumbbell arm extension


Training frequency: Beginners should train two or three non-consecutive days per week.  However, more advanced exercisers who train with higher intensity and heavier weightloads typically require 72 hours for muscle remodeling and building processes to be completed. Consequently, they should train twice a week, such as Mondays and Thursdays or Wednesdays and Saturdays. Performing more frequent weight workouts is less productive because the exercised muscles may not fully rebuild between successive training sessions.

Exercise sets: The minimum number of sets for each exercise is one, generally referred to as single-set training. Although there is no maximum number of exercise sets, most strength authorities recommend between one and three sets per exercise.
Because single-set training is more time-efficient than multiple-set training, it may be more practical for time-pressured people. It also makes sense for new exercisers to begin with one good set of each exercise.

Exercise resistance: Generally speaking, the exercise resistance should be sufficient to fatigue the target muscles. Most people prefer to train with about 75 percent of maximum resistance, which represents a weightload that can typically be lifted for 10 repetitions in about 60 seconds.

Exercise repetitions: If you can complete 10 repetitions of an exercise, the weightload is approximately 75 percent of your maximum resistance. As a rule of thumb, if you cannot complete five repetitions of an exercise the weightload is probably too heavy. Conversely, if you can complete more than 15 repetitions of an exercise the weightload is probably too light.

Training progression: The most common training progression is eight to 12 repetitions. You begin with a weightload that you can lift eight times and you train with that weightload until you can complete 12 repetitions. When 12 repetitions can be completed, raise the resistance by  5 percent for the next workout.

 * Appropriate application of these exercise guidelines should ensure safe, effective and time-efficient strength training experiences.

Wayne L. Westcott, Ph.D., CSCS, is Senior Fitness Executive for the South Shore YMCA in Quincy, Mass., and adjunct professor of exercise science at Quincy College. He is author of 22 books on strength training and physical fitness, including his latest release "Get Stronger, Feel Younger" by Rodale Press.


 

author: Wayne Westcott

Related Articles
- Softball Training Hopewell Junction NY
Softball is a popular game that is enjoyed by people of all ages. There are a lot of things that you should take into consideration and process that you need to surpass if you want to be a successful and competitive player of softball.
- Weight Lifting and Power Training Hopewell Junction NY
- Weight Loss Hopewell Junction NY
- Weight Loss Camps For Kids Hopewell Junction NY
- Losing Weight Hopewell Junction NY
- Flab To Fab Fitness Plan Hopewell Junction NY
- Steps for Weight Loss Hopewell Junction NY
- Weight Lifting Routines Hopewell Junction NY
- Weight Lifting Techniques Hopewell Junction NY
Related Local Events
Westchester Toughman Half Iron Distance Triathlon
Dates: 9/8/13 - 9/8/13
Location:
Croton on Hudson, NY
View Details

NPC Team Universe 2013
Dates: 7/5/13 - 7/6/13
Location:
Teaneck, NJ
View Details