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Exercise: Weight Training 101

Guidelines 101:


If you want strength and muscular endurance (Leaner muscles- less bulk)

You want to increase muscle length and strength:

Reps: 8- 12 reps

Sets 2-3 sets

Weight: Pick a weight you can lift comfortably 8 times. As you get stronger add one rep- (10, 11, 12)

When  you reach 12 reps and you feel you can do more with good form, then add a little more weight, and return to the 8 reps and continue from there.

Keep the rest interval between sets short (30 sec- 1 min)

Make sure you keep your heart rate up during the exercise session (no gossiping for 10 minutes after each set)

Don’t forget to do cardiovascular exercise at least 30 – 45 minutes 3-5 times a week.

You can also do an abdominal workout on the days that you lift weights.

Make sure you cool down and stretch each time you work out.

 

 

If you want power and muscle size (bulk)

Reps- 4-8 reps

Sets 4-5 sets

The lower you go with the number of reps the more sets you want to perform. Muscle bulk comes from stressing the muscle to its total fatigue point and then resting it at a longer period of time.
Rest time should be 2-4 minutes depending on the intensity of your lifts.

The amount of weight depends on what rep you are aiming for.

Make sure you always have a spotter on any lift, since the last lift you do is the most important – because it is the one that should tear the muscle down- so it will grow stronger and bigger.

Try to target each body part at least 2-3 times a week.

Don’t forget to do cardiovascular exercise at least 30 – 45 minutes 3-5 times a week.  (YOU ARE NOT going to lose weight by doing cardio exercise, at the very least you will burn more fat to have a lower body fat index)

You can also do an abdominal workout on the days that you lift weights.

Make sure you cool down and stretch each time you work out.

 

 

If you are just starting out a fitness program, please make sure you have a medical evaluation and start at the beginner fitness level. See Kellie if you have any questions or concerns
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