![]() Start performing one of these activities at a semi-strong rate of exertion. To actually perform a cool-down, you need to do some form of aerobic activity like the ones mentioned earlier. Your body needs to make a slow transition to a relaxed state. After putting your body through the stress of resistance training, it needs to slowly relax. Do not go and speak to a friend and let your body cool back down.Īfter you have properly warmed your body up and gone through one of my sample workouts, cool-down. Once you feel your body is okay to start, then do so at that moment. If after 10-15 minutes you do not feel warm and ready, go a little longer. This way you will not give such a shock to your body which could lead to a muscle injury, or even a heart attack. It tells your heart and the rest of your body to prepare itself for what is about to come. This warm-up is beneficial to your body because it gets it ready. This could be performed on a treadmill, stair stepping machine, stationary cycle, rowing machine, elliptical training machine, walking in place, walking down the street to the fitness facility, jogging in place, punching a punching-bag, the beginning of an aerobics class, etc. ![]() The warm-up should consist of 5-15 minutes of some form of aerobic exercise. Start With A Warm-Up, Finish With A Cool-DownĪs I mentioned earlier, you will need to start each resistance training session with a warm-up and end with a cool-down. ![]() If your body feels any unnatural discomfort, stop the exercise immediately. If you have any medical problems which would render you unable to perform any of these exercises safely, then do not do them! If performed, they should be done using your own judgment. Warning: Always check with your physician before implementing any of these exercise into your life. All of the routines mentioned here should begin with a warm-up, and end with a cool-down. constant change is needed! If this is all you ever understand, then this is a great start. Remember one thing about resistance training. It is then up to you to decide which routines would be easiest for you to perform. This is also so you can keep some variety. For this reason I will give you some different sample routines. There is no one right way to organize a training routine. I also use these with many of the people I work with. I will not "beat around the bush." All I want to get across to you are some really safe and effective resistance training routines that I started out with. I am not going to give any medical advice, because I am not a doctor of medicine. The terms I use will be plain and simple to understand. I will mention different weight machines and exercises to be used at home or a fitness facility of your choice. If you are ready to start in the right direction, then exercise! The following written material will be a guide which may be of help to many. The jealousy aimed at the models, should be aimed at their hard work and discipline. Most of them keep a healthy looking body by doing a lot of maintenance. Do not think all the models you see are all lazy-lettuce eaters. Yes, there is discipline involved and also hard work. This is very difficult without the assistance of regular exercise. Most people want a diet which will shed the fat right off. I work first on a workout program, then on diet. Many people want to burn fat, but do not have a clue as to how. ![]() The resistance training is my key to keeping the fat off.īeing a certified personal trainer allows me to help others lose fat also. With weight training, my body took shape. My waist shrunk from a tight forty-two, to a just right thirty-four inches. My weight went from over three hundred and five pounds, to two hundred and five pounds. I lost one hundred pounds and strongly believe in a safe weight training program. There are those of both sexes who are a little afraid of lifting weights (resistance training). I want people to not cringe at the words "lifting weights." Man or woman, it does not matter. This does not mean you have to become so sore the next day, you can not take a step. When I say lifting weights, I am not referring to pressing or pulling enormous amounts of iron in a hot, damp, and dark gym. Also, if you are a beginner and want to add resistance training to your whole new self-designed workout, this is the place.Īs a certified personal trainer I come in contact with a number of individuals whom have no clue as how to start lifting weights. If you need a jumpstart to a resistance training routine, then this is it. The following is for those people who have their aerobic workouts, but do not have an anaerobic workout. There is a lot of confusion as to the right steps to take in starting a resistance training program.
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